OurHealth Magazine for Charlottesville and Shenandoah Valley: January/February 2020

Connecting You to Trustworthy Care Close to Home

OurHealthCharlottesville.com

January | February 2020

Charlottesville & Shenandoah Valley

sAre Screen

NotDoc

t o r s .c o

m

Hidden Vegetables

Do They Count?

, You Yes Can Reset

Your New Year's

Health Resolutions

Racing Into The New Year, For A

GOOD CAUSE

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FEATURES

JANUARY • FEBRUARY 2020

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RESETTING HEALTH RESOLUTIONS: IF YOUR RESOLUTIONS TURNED OUT TO BE UNREALISTIC, RESET WITH ONES RIGHT FOR YOU. It’s time to reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.

TRUTH IN HEALTHCARE: SETTING FACT APART FROM FICTION WHEN

40 RESEARCHING ONLINE

Amid all the facts online, there is a lot of fiction. When it comes to your health, being misinformed can lead to a lot of trouble.

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DEPARTMENTS JANUARY • FEBRUARY 2020

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The Pulse | People. Places. News to Know.

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

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Hidden Vegetables: Do They Count? If you had to name a food that kids never want to eat, what would it be? Broccoli? Spinach?

Cauliflower? Whatever food comes to your mind first, it’s likely some kind of vegetable. And it’s not just kids — many adults aren’t eating the way they should. Food manufacturers are introducing more ways to get beneficial nutrients into foods, such as including vegetables in pasta sauces and sandwich wraps. But is it offering the same benefit?

Charlottesville Track Club started the year off right by hosting the ninth annual New Year’s Day 5K that benefits Boys and Girls Clubs of Central Virginia, which has club locations in Albemarle, Charlottesville, Madison and Orange and serves more than 2,000 youth annually.

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

OurHealth | Connecting You to Trustworthy Care Close to Home

Food and Fitness | Nutrition. Exercise. Prevention.

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Funny Bone | Spot the Seven Differences

MORE THAN A MAGAZINE ONLINE

JANUARY • FEBRUARY 2020

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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: steve@ourhealthvirginia.com | 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.

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The Pulse

INFORMATION • EVENTS • AWARENESS

New Leadership Announcements Craig Kent, MD Appointed As UVA Executive Vice President For Health Affairs University of Virginia President Jim Ryan has announced the appointment of K. Craig Kent, MD as Executive Vice President for Health Affairs, effective February 1st. Dr. Kent oversees UVA Health and its clinical enterprise, which spans the Commonwealth of Virginia.

Dr. Kent comes to UVA after serving as dean of The Ohio State University College of Medicine, Vice President for Health Sciences and the Leslie H. and Abigail S. Wexner Dean’s Chair in Medicine.

A researcher, educator and physician, Dr. Kent is an internationally recognized leader in academic medicine. In October, he was elected to the 2019 class of inductees into the National Academy of Medicine, one of the highest honors in the fields of health and medicine.

He chairs the American Board of Surgery.

“Dr. Kent is a remarkably gifted leader – visionary, energetic, with a record of extraordinary accomplishment,” says UVA Provost Elizabeth “Liz” Magill, who chaired the search committee for the position.

“I know he will lead UVA Health to even Dr. K. Craig Kent greater heights, and I look forward to working closely with him on advancing the academic mission of this great University.”

In his nearly four years as dean, Dr. Kent has helped Ohio State make significant investments in research through growth of infrastructure and recruitment.

Dr. Kent previously served as chair of the Department of Surgery at the University of Wisconsin School of Medicine and Public Health, was chief of the Division of Vascular Surgery at Weill Medical College of Cornell University and Columbia College of Physician Surgeons, and started his career teaching at Harvard. All told, he has had 30 years of

experience at a number of prestigious academic medical centers and more than 20 years of leadership experience in academic medicine.

A funded researcher for more than 25 years, Dr. Kent has spent much of his career investigating molecular mechanisms underlying vascular disease with the goal of developing new treatments relying on innovative methods of drug delivery.

Dr. Kent’s career path was not what his father had in mind. Having been raised on a working ranch in Fallon, Nevada, the expectation was that Kent would one day take over the family business. With subtle encouragement from his mother, he applied and was accepted to a number of schools, including Stanford University. His father balked at the idea, but compromised, agreeing that he could attend the University of Nevada-Reno so long as he majored in agriculture and made the 60-mile drive home every weekend to work on the ranch. Dr. Kent seized the opportunity, soon changing his major to biology and chemistry, and gradually won his father’s acceptance. He went on to earn his medical degree from the University of California, San Francisco, where he also completed his surgical residency. He then completed a research and clinical fellowship in vascular surgery at Brigham and Women’s Hospital.

“I’m incredibly excited and honored to have the opportunity to join one of the nation’s best universities and health systems,” Dr. Kent says. “I’m looking forward to working with the tremendous leadership team at the University and UVA Health to continue to grow and enhance patient care, medical education and innovation that benefits the state of Virginia and beyond.”

Dr. Kent is charged with developing the overall strategy of the UVA Medical Center, the School of Medicine, the School of Nursing, University Physicians Group and the Claude Moore Health Sciences Library. In addition, he will work closely with regional clinical and educational partners.

More information: Visit www.uvahealth.com.

New Services, Programs and Expansions UVA Cancer Center Opens Expanded Infusion Center To better accommodate and serve patients, the UVA Cancer Center announces the opening of an expanded Infusion Center at the Emily Couric Clinical Cancer Center. The center provides chemotherapy and other care for patients with cancer as well offering services in digestive health, infectious disease, neurology, obstetrics, transplant and UVA’s Stem Cell Transplant Program.

In December, the Infusion Center relocated from the second floor to the fourth floor of the Emily Couric Clinical Cancer Center. The new Infusion Center has 11 private rooms with beds, six private rooms with chairs, and 33 community infusion chairs. Not only can the new space accommodate more patients, it also features a rooftop garden, an expanded on-site pharmacy and reclining chairs and provides an open layout with increased natural light and visibility between patients and nurses.

UVA Cancer Center Expanded Infusion Center

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More information: Visit www.uvahealth.com or call 434.982.3661.

Chris Earhart, president of Dixie Gas and Oil and Mary Mannix, president and chief executive officer of Augusta Health.

Community Outreach Augusta Health Foundation Partners With Local Business To Support Local Health The Augusta Health Foundation and Dixie Gas and Oil Corporation announce their recent partnership. Dixie Gas and Oil is excited to provide ongoing financial contributions to the Augusta Health Foundation to support breast cancer diagnoses by providing a limited number of 3D mammograms at no cost for those without health insurance and who are unable to pay.

“We are most grateful for this partnership,” says Mary Mannix, president and chief executive officer of Augusta Health. “One in eight women in the United States will develop breast cancer in her lifetime. But survival rates have been improving, in part due to earlier diagnosis. Dixie Gas and Oil Corporation's support will assist us in providing these services to our community.”

In addition to financial support, the Foundation and Dixie Gas and Oil Corporation will join forces to increase breast cancer awareness throughout the community. The company's fleet of pink trucks operating throughout the area will promote the partnership, as well as co-branded displays at Augusta Health and Dixie Gas and Oil Corporation business locations.

“Dixie Gas and Oil is committed to supporting the community we serve, and we are excited about this ongoing partnership with the Augusta Health Foundation,” says Chris Earhart, president of Dixie Gas and Oil. “Dixie has made significant contributions in the fight against breast cancer over the years and this is a wonderful opportunity to continue support for this important work.”

More information: Visit www.augustahealth.com or www.dixiegas.com.

CORRECTION In the 2019 Best Bedside Manner Awards recognition, found in the November/December issue of OurHealth Magazine for Charlottesville and Shenandoah Valley, Jonathan Swanson, MD was recognized in an incorrect specialty. Jonathan Swanson, MD with UVA Children’s placed third in the specialty Neonatal-Perinatal Medicine.

For more information or to schedule an appointment with Dr. Swanson, visit www.childrens.uvahealth.com or call 434.924.0123.

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The Pulse

• NEWS TO KNOW

Recognitions, Awards and Accreditations UVA Earns National Award for Patient Safety and Quality Care UVA Medical Center has been named as a Top Teaching Hospital for patient safety and quality by The Leapfrog Group, a national organization focused on healthcare safety and quality.

From nearly 2,100 hospitals evaluated, 120 – including 55 teaching hospitals – earned an award from The Leapfrog Group.

Award criteria include patient outcomes and safety measures, practices for safer surgery, maternity care and work to prevent medication errors. UVA’s Top Hospital Award follows an “A” grade earlier this fall on the Leapfrog Hospital Safety Grade.

“We are pleased to recognize UVA Medical Center as a 2019 Leapfrog Top Hospital,” said Leah Binder, president and CEO of The Leapfrog Group. “This demonstrates extraordinary dedication to patients and to the Charlottesville community. We congratulate the board, staff and clinicians whose efforts made this honor possible and know they share pride in this achievement.”

More information: For more about The Leapfrog Group, visit www.leapfroggroup.org.

Recognitions, Awards and Accreditations Augusta Health Receives New QualityBased Accreditation From DNV GL Augusta Health announces the successful completion of its new accreditation process from DNV GL - Healthcare. By earning accreditation, Augusta Health has demonstrated it meets or exceeds patient safety standards (Conditions of Participation) set forth by the U.S. Centers for Medicare and Medicaid Services. DNV GL’s accreditation program is the only one to integrate the ISO 9001 Quality Management System with the Medicare Conditions of Participation.

Augusta Health has three years from the date of its accreditation to achieve compliance with ISO 9001, a trusted quality management system used by performance-driven organizations around the world to advance their quality and sustainability objectives.

DNV GL’s accreditation program, called NIAHO® (National Integrated Accreditation of Healthcare Organizations), involves annual hospital surveys – instead of every three years – and encourages hospitals to openly share information across departments and to discover improvements in clinical workflows and safety protocols. “The DNV GL program is consistent with our long-term commitment to quality and patient safety,” says William J. Doherty, MD, FACHE, chief medical officer at Augusta Health. “The ability to integrate ISO 9001 quality standards with our clinical and financial processes is a major step forward.”

More information: For more about Augusta Health, its programs or its services, visit www.augustahealth.com.

For more on DNV GL hospital accreditation, visit www.dnvglhealthcare.com.

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The Pulse

• NEWS TO KNOW

Hasan Ahmed, DO

Sentara Martha Jefferson Inpatient Services Charlottesville | 434.654.7580 www.sentara.com

Ilham Grant, MD

Sentara Martha Jefferson Inpatient Services Charlottesville | 434.654.7580 www.sentara.com

C. Todd Borchers, NP

Sentara Martha Jefferson Inpatient Services Charlottesville | 434.654.7580 www.sentara.com

Rebecca Burke, MD

Sentara Martha Jefferson Inpatient Services Charlottesville | 434.654.7580 www.sentara.com

D. Andrew Macfarlan, MD Kevin McCarthy, MD Sentara Family Medicine at Albemarle Square Charlottesville | 434.654.2830 www.sentara.com

Sentara Martha Jefferson Blue Ridge Internal Medicine Charlottesville | 434.654.4550 www.sentara.com

Andrew DeNardo, MD

Sentara Martha Jefferson Neurosciences Charlottesville | 434.654.8960 www.sentara.com

Meghan Miller, Aesthetician

Norman Dube, NP-C

Sentara Martha Jefferson Inpatient Services Charlottesville | 434.654.7580 www.sentara.com

Mark Niehaus, MD

Savola Aesthetic Dermatology Center Spa Fishersville | 540.451.2836 www.savoladermatology.com

Megan Gondek, Licensed Aesthetician

Asfa Plastic Surgery and Medical Spa Harrisonburg | 540.432.0303 www.asfaplasticsurgery.com

Rita Page, MD

Sentara Family Medicine at Blue Ridge Ophthalmology Albemarle Square Charlottesville | 434.295.3227 Charlottesville | 434.654.2830 www.blueridgeeyemd.com www.sentara.com

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Jenny Robinson, Master Aesthetician and Certified Body Contouring Specialist

Asfa Plastic Surgery and Medical Spa Harrisonburg | 540.432.0303 www.asfaplasticsurgery.com

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Timothy Snow, MD

Sentara Martha Jefferson Surgical Medical and Surgical Associates Charlottesville | 434.654.5260 www.sentara.com

Sarah Vincent, Licensed Aesthetician

Asfa Plastic Surgery and Medical Spa Harrisonburg | 540.432.0303 www.asfaplasticsurgery.com

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Do you have health-related news to share for The Pulse? Send to Stephen McClintic Jr. via email at steve@ourhealthvirginia.com.

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Pick up our print edition at more than 650 locations throughout the area or get the digital edition by visiting

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Health Scene HAPPENINGS • WHO’S WHO • TRENDING words | OURHEALTH STAFF original photography | LARRY DONDERO

RACING INTO THE NEW YEAR, FOR A GOOD CAUSE Since its inception in 1976, Charlottesville Track Club has been the driving force behind some of the best not-for-profit races that attract thousands of runners and raise hundreds of thousands of dollars for local charities annually. The club started the year off right by hosting the ninth annual New Year’s Day 5K that benefits Boys and Girls Clubs of Central Virginia. The self-proclaimed “low-key, family-friendly” event is just that, with runners ranging in age from 6 to 79. The out and back 5K on McIntosh Farm in Free Union, Virginia, was held on the surprisingly mild first of January and had over 400 runners.

Proceeds from the race benefit programming for the Boys and Girls Club of Central Virginia, which has club locations in Albemarle, Charlottesville, Madison and Orange and serves more than 2,000 youth annually. The Boys and Girls Club organization offers youth a safe place to learn and grow, ongoing relationships with caring, adult professionals, and life-enhancing and character development programs and experiences.

For more information about the Boys and Girls Club of Central Virginia, visit www.bgclubcva.org. For a calendar of all upcoming events hosted or organized by Charlottesville Track Club, visit www.cvilletrackclub.org.

Mark Your Calendar For Next Year’s Race: January 1, 2021 at 11 am.

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Questions. Answers.

Knowledge.

Are my dry eyes affecting my vision?

Did you know?

After staring at digital devices (computer or cell phone) or even paperwork all day, your blink rate decreases, causing a constant fluctuation of our tears leading to

BLURRED VISION,

It is very common for dry eye symptoms, such as fluctuating or blurred vision, to wax and wane throughout the day with worsening noted in the evening. It can be especially bothersome this time of year, with low humidity air, indoor heat and windy conditions. Imagine sitting on a boat in the water. If it’s a smooth, calm day you will be able to see 20 feet down to the bottom of the ocean floor; however, on a rough or windy day, you may only be able to see 2-3 inches into the murky water. This is similar to dry eye, when your eyes have healthy adequate tear production, you will be able to see things clearly 20 feet away. Whereas with dry eye, you may only be able to see a couple feet in front of you due to the fluctuation of your tear film. After staring at digital devices (computer or cell phone) or even paperwork all day, your blink rate decreases, causing a constant fluctuation of our tears leading to blurred vision, further contributing to “night blindness.”

Chelsea Johnson, OD Primary Eyecare Charlottesville | 434.977.2020 www.cvilleeyecare.com

further contributing to “night blindness.”

Hearing aids are expensive. How often will they need to be replaced or updated?

While this is a personal decision, research tells us that most people purchase new hearing devices every 3-6 years. The technology in hearing aids changes quickly, similar to computers and cell phones. It’s not that older hearing aids cannot be reset to handle additional hearing loss, but they lack newer features and have poorer sound quality overall.

Many people are interested in a better sound quality for tougher listening situations, such as noisy restaurants, in the car, and with the television. Newer hearing aids can also have rechargeable batteries and the connection to a smartphone or app.

In most cases, the pricing for hearing devices has come down or is holding steady, so ask your provider about new technology and what is included in the price. Be careful though. You typically get what you pay for, so please be aware of scams, especially online. It’s always wise to get a full evaluation from an audiologist or provider for the best recommendations.

Kristin Koch, AuD

Evolution Hearing Charlottesville | 434.260.8007 www.evolutionhearing.com

How can I boost collagen in my face?

As we age, we lose collagen in our skin due to normal aging, UV exposure, and dietary habits, leading to wrinkles and less plump, youthful looking skin.

The majority of collagen is found in the dermis layer of the skin. Because the dermis is a deeper layer of the skin, collagen creams do not absorb well enough to penetrate to this layer and are not effective. Results seen from creams are more from the moisturizing effects than from an actual collagen boost.

Growing evidence shows that oral supplementation may increase collagen production in the skin, increasing skin elasticity and blood flow, and decreasing wrinkles and dryness. Studies caution that there is a lack of regulation on the quality, absorption and efficacy of oral collagen products and more research is needed in the field, but in general oral collagen has been shown to be safe.

Dermatology providers typically rely more on procedures for stimulating collagen production, like fractionated lasers, IPL, microneedling, and injectable fillers.

These procedures and products directly target the dermis which stimulates your own collagen production and have a proven and safe track record.

Yara White, PA-C

Savola Aesthetic Dermatology Center, PLC Fishersville | 540.451.2836 www.savoladermatology.com

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Questions. Answers.

Knowledge.

Did you know?

Augusta Health offers a

DIABETES PREVENTION PROGRAM

— a proven program to prevent or delay Type 2 Diabetes by helping you lose weight, become more physically active and reduce stress. With a CDC-approved curriculum, trained lifestyle coach and support from others like you, you will learn the skills you need to succeed!

Can exercise and diet make “pre-diabetes” go away?

When does a bump on the head mean a visit to the ER?

Prediabetes occurs when your blood sugar level is higher than it should be, but not high enough for your doctor to diagnose diabetes.

Other names for this condition include “impaired fasting glucose” or “impaired glucose tolerance” and it can be reversed!

If the person suffering the head injury has inadequate breathing or is unconscious, the rescuer should call 9-1-1 to transport the patient to the emergency department. Other reasons to go to the emergency department include if the patient is persistently confused, shows signs of altered mental status or has external signs of skull deformity.

Start by increasing your physical activity to at least 150 minutes per week and adopting a healthy diet, rich in fruits, vegetables, whole grains, and healthy fats and low in sugar. The Centers for Disease Control and Prevention (CDC) advises reducing your body weight by five - seven percent in order to help reverse prediabetes.

While lifestyle changes may be successful in reversing prediabetes, one of the things that makes this condition challenging is that as many as 90 percent of people with prediabetes aren’t aware they have it. So, if you have risk factors for diabetes — such as overweight or obesity, a family history of diabetes, and a sedentary lifestyle — you may want to get tested by your primary care physician.

Kara McGill-Meeks, MS, RDN, DCES Augusta Health Outpatient Diabetes and Nutrition Education Program Fishersville | 540.213.2538 www.augustahealth.com

In general, a patient under age two should go to the emergency department if there is external evidence of head trauma such as bruising, a greater than five-second loss of consciousness, decreased level of activity, poor feeding or recurrent vomiting. An emergency department evaluation is warranted if the parents simply believe that the child is not acting normally.

For children older than age two, evaluation in the emergency department is recommended if there are signs of altered mental status, prolonged loss of consciousness, history of vomiting, a severe mechanism of injury or a severe headache.

Robert O’Connor, MD

UVA Medical Center Emergency Department Charlottesville | 434.924.2231 www.uvahealth.com

Can acupuncture help with my stress?

Acupuncture is wonderful as a treatment for stress relief. You should notice a decrease in anxiety and improvement in mood from the first treatment, but a series of 4-8 weekly treatments will create the best, long-term success.

Maintenance treatments will likely be needed, usually about once monthly. Acupuncture works to reduce stress by stimulating your body’s own natural self-healing abilities. For example, it signals your brain to release endorphins, improves circulation, and helps lower the fight-or-flight stress response in your body. Most people notice additional benefits such as improved focus and more restful sleep, which in turn helps the reduction of stress. Be sure to find a licensed acupuncturist in your area, in Virginia they will be registered with the Virginia Department of Health Professions. Acupuncture is a low-risk treatment for stress-related issues like anxiety and depression, but it is important to maintain other treatments such as therapy and medication as directed by your physician.

Anita Smith, MAc, LAc, Dip. Ac. Anita Smith Acupuncture Staunton | 540.255.5050 www.anitasmithacupuncture.com

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2020 Calendar of Health Observances J O I N U S I N C E L E B R AT I N G H E A LT H AWA R E N E S S

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March MONTH-LONG OBSERVANCES Brain Injury Awareness Month Colorectal Cancer Awareness Month

February MONTH-LONG OBSERVANCES Age-Related Macular Degeneration Awareness Month American Heart Month National Cancer Prevention Month National Children’s Dental Health Month National Senior Independences Month

January MONTH-LONG OBSERVANCES Cervical Health Awareness Month National Birth Defects Prevention Month National Glaucoma Awareness Month National Volunteer Blood Donor Month Thyroid Awareness Month

WEEK-LONG OBSERVANCE 5–11 | Folic Acid Awareness Week 21–26 | Drug and Alcohol Facts Week

WEEK-LONG OBSERVANCES 3–9 | PeriAnesthesia Nurse Awareness Week 7–11 | Congenital Heart Defect Awareness Month 9–15 | Cardiac Rehabilitation Week 9–15 | Cardiovascular Professionals Week 14–21 | NCCDP Alzheimer’s Disease and Dementia Care Staff Education Week 23–29 | National Eating Disorder Awareness Week

RECOGNITION DAYS 4 | World Cancer Day

National Colorectal Cancer Awareness Month National Developmental Disabilities Awareness Month National Endometriosis Awareness Month National Kidney Month National MS Education and Awareness Month National Nutrition Month® Save Your Vision Month

April

May

MONTH-LONG OBSERVANCES

MONTH-LONG OBSERVANCES

Alcohol Awareness Month

Better Hearing and Speech Month

Irritable Bowel Syndrome Awareness Month

Healthy Vision Month

National Autism Awareness Month

National Arthritis Awareness Month

National Cancer Control Month

National Asthma and Allergy Awareness Month

National Parkinson’s Awareness Month

National High Blood Pressure Education Month

Occupational Therapy Month

National Huntington’s Disease Awareness Month

Oral Cancer Awareness Month

National Melanoma/Skin Cancer Detection and Prevention Month

Sexual Assault Awareness and Prevention Month Sexually Transmitted Infections Awareness Month

National Mental Health Month National Osteoporosis Month

Stress Awareness Month

National Physical Fitness and Sports Month

Testicular Cancer Awareness Month

National Stroke Awareness Month

1–8 | National Sleep Awareness Month

WEEK-LONG OBSERVANCES

WEEK-LONG OBSERVANCES

8–14 | National Pulmonary Rehabilitation Week

5–11 | Oral, Head, and Neck Cancer Awareness Week

6–12 | National Nurses Week

WEEK-LONG OBSERVANCES 1–7 | Dental Assistants Recognition Week

15–21 | Health Care HR Week 15–21 | National Poison Prevention Week

RECOGNITION DAYS

6–12 | National Public Health Week 19–25 | National Infertility Awareness Month 19–25 | Volunteer Week

3 | World Birth Defects Day

24–30 | World Immunization Week

11 | Registered Dietitian Nutritionist Day

RECOGNITION DAYS

20 | World Oral Health Day 24 | World Tuberculosis Day

7 | National Alcohol Screening Day 7 | World Health Day

7 | National Wear Red Day

26 | Diabetes Association Alert Day

16 | Healthcare Decisions Day

14 | National Donor Day

30 | National Doctor’s Day

24 | World Meningitis Day

10–16 | National Hospital Week 10–16 | National Women’s Health Week 11–17 | National Stuttering Awareness Week

RECOGNITION DAYS 5 | Asthma Day 6 | National Children’s Mental Health Awareness Day 6 | School Nurse Day 27 | National Senior Health & Fitness Day®

June MONTH-LONG OBSERVANCES Alzheimer’s and Brain Awareness Month Cataract Awareness Month Men’s Health Month National Migraine and Headache Awareness Month National Safety Month PTSD Awareness Month

WEEK-LONG OBSERVANCES 15–19 | Healthcare Risk Management Week 15–21 | National Men’s Health Week 18–25 | National Nursing Assistants Week

RECOGNITION DAYS 7 | National Cancer Survivors Day® 14 | World Blood Donor Day 27 | National HIV Testing Day

www.OurHealthCharlottesville.com

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2020 Calendar of Health Observances J O I N U S I N C E L E B R AT I N G H E A LT H AWA R E N E S S

September

October

MONTH-LONG OBSERVANCES

MONTH-LONG OBSERVANCES

Childhood Cancer Awareness Month

American Pharmacists Month

Healthy Aging® Month

Eye Injury Prevention Month

Leukemia, Lymphoma, and Myeloma Month

National Childhood Obesity Awareness Month

National Dental Hygiene Month

National Cholesterol Education Month

National Down Syndrome Awareness Month

National Recovery Month

National Physical Therapy Month

Lung Cancer Awareness Month

Sudden Cardiac Arrest Awareness Month

National Alzheimer’s Disease Awareness Month

Sudden Infant Death Syndrome (SIDS) Awareness Month

National Family Caregivers Month

National Prostate Cancer Awareness Month Pain Awareness Month

MONTH-LONG OBSERVANCES Children’s Eye Health and Safety Month National Breast Feeding Month

July

National Immunization Awareness Month

MONTH-LONG OBSERVANCES

Neurosurgery Awareness Month

Cord Blood Awareness Month

Summer Sun Safety Month

WEEK-LONG OBSERVANCES 6–12 | National Youth Suicide Prevention Week 7–13 | National Neonatal Nurses Week 20–26 | International Clean Hands Week 20–26 | National Rehabilitation Awareness Week

WEEK-LONG OBSERVANCES

Bladder Health Month COPD Awareness Month

National Healthy Skin Month National Hospice and Palliative Care Month

4–10 | National Primary Care Week

Pancreatic Cancer Awareness Month

5–9 | Malnutrition Awareness Week™

Stomach Cancer Month

6–12 | National Physicians Assistants Week

WEEK-LONG OBSERVANCES

18–24 | National Health Education Week

1–7 | Allied Health Professions Week

18–24 | National Healthcare Quality Week

1–7 | National Diabetes Education Week

23–31 | Red Ribbon Week

8–14 | National Nurse Practitioner Week

December MONTH-LONG OBSERVANCES Safe Toys and Gifts Month

WEEK-LONG OBSERVANCES

10 | National Youth Suicide Prevention Day

8 | National Depression Screening Day

15 | Get Ready for Flu Day

12 | World Arthritis Day

8–14 | GERD Awareness Week

RECOGNITION DAYS

22 | Falls Prevention Awareness Day

16 | National Mammography Day

6–12 | National Handwashing Awareness Week

RECOGNITION DAYS

29 | World Heart Day

20 | Opioid Misuse Prevention Day

30 | National Women’s Health & Fitness Day

22 | International Stuttering Awareness Day

6–12 | National Influenza Vaccination Week

1 | World Lung Cancer Day

12 | World Pneumonia Day 14 | World Diabetes Day

RECOGNITION DAY

29 | World Psoriasis Day

18 | COPD Day

1 | World AIDS Day

National Cleft & Craniofacial Awareness & Prevention Month

2–8 | National Health Center Week

UV Safety Month

24

World Alzheimer’s Month

American Diabetes Month

RECOGNITION DAYS

WEEK-LONG OBSERVANCE

28 | World Hepatitis Day

Thyroid Cancer Awareness Month

MONTH-LONG OBSERVANCES

RECOGNITION DAYS

Juvenile Arthritis Awareness Month

RECOGNITION DAY

November

National Breast Cancer Awareness Month

National Ovarian Cancer Awareness Month

August

Health Literacy Month

National Alcohol & Drug Addiction Recovery Month

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8–14 | National Radiologic Technology Week

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Health

Resolutions:

Don’t Let Those Goals Be Forgotten So Soon After You Started words | DYLAN ROCHE

If you woke up on January 1st with ambitious goals to live a healthier life in 2020, but you’re now finding yourself reverting back to the same bad habits you had last year — Falling short of keeping your New Year’s resolution, however, doesn’t mean you have to resign yourself to unhealthy habits all over again.

well, you’re not alone.

Instead, take a hard look at the resolution you set for yourself.

Was it to lose weight? Take control of an addiction? Reclaim your mental health? Whatever it was, you can reassess your approach, break it down into more manageable steps, set a tangible goal and do it all at a time when you (and the rest of the world) aren’t facing social pressure to reinvent yourself completely.

Be S.M.A.R.T. When Setting Resolutions: When making

a health resolution, the U.S. Office of Disease Prevention and Health Promotion recommends setting a goal that is S.M.A.R.T. – standing for – Specific, Measurable, Achievable, Realistic and Timebound. These are good characteristics for any goal, but they’re especially good in this case because New Year’s resolutions tend to be a little vague or overambitious.

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If you’re sticking steadily to your resolutions, then good for you! Keep it up! But if you’re starting to loose grip on your goals, perhaps it’s time to re-evaluate and reset your health resolutions and focus on smaller, more achievable goals that will help you create the healthiest version of yourself in 2020. There are still plenty of months ahead to get it right.

www.OurHealthCharlottesville.com

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If your New Year’s Resolution was to

1.

1O%

“The Dietary Guidelines for Americans 20152020 recommends no more than 10 percent of your calories come from added sugar.”

28

Aim to consume less added sugar.

Although foods like fruit and milk have naturally occurring sugars, many processed foods have added sugars that contribute calories to your diet without any extra nutrients. The Dietary Guidelines for Americans 2015-2020 recommends no more than 10 percent of your calories come from added sugar. To reduce your sugar intake, opt for smaller servings of candy, use less sugar in your coffee or tea, snack on fruit for dessert, and enjoy flavored, unsweetened seltzer water instead of soda.

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Eat a Healthier Diet...

2.

3.

The Centers for Disease Control and Prevention notes that fruits and vegetables are great sources of the vitamins and minerals your body needs to function, and because they have fewer calories per volume than most foods, you can fill up on them and feel satiated without taking in too many calories. Next time you make a bowl of spaghetti, use half your typical amount of pasta and replace it with some steamed or sautéed broccoli, zucchini and mushrooms.

Because whole grains are great sources of fiber and other nutrients, the U.S. Department of Agriculture recommends that half the grains you consume be whole grains. Opt for brown rice instead of white rice or use wholegrain bread instead of white bread. The complex carbohydrates will provide you with sustained energy, and the fiber will keep you full between meals so you’re less likely to overeat.

Add more fruits and vegetables to your diet.

Switch to whole grains instead of refined ones.

If your New Year’s resolution was to

eat a healthier diet…

FROM DIRT TO DOORSTEP Shenandoah Produce is a community supported agriculture (CSA) at its best. Not only do their fresh, local fruits and veggies help you eat healthier, but they also allow you to help keep local farms in business.

With flexibility in mind, Shenandoah Produce allows customers to choose weekly, biweekly, or even monthly boxes. Choose between produce and fruit boxes or build a custom box from the web store every week. As for non-produce items, customers can incorporate meat, dairy, eggs, kombucha, pantry items and more, all delivered right to your doorstep.

How Do I Get started?

Visit www.shenandoahproducefarms.com to sign up for scheduled delivery and to check out all of the produce and pantry items available. For additional questions, call 434.293.3832 or email info@shenandoahproducefarms.com.

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If your New Year’s Resolution was to

get more exercise...

1.

Plan to try out a new type of physical activity each week.

Variety will help you find exercises you enjoy and keep you from getting bored.

The Department of Health and Human Services recommends adults get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.

If you power walk for a half-hour every weekday before work, you will have met that standard. If you’re having trouble coming up with ideas, just think in terms of the four varieties of exercises encouraged by the National Institutes of Health — Endurance Training (jogging, cycling, swimming), Strength Training

(lifting weights), Balance (tai chi) and Flexibility (yoga, stretching).

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2.

3.

If you can find a race in your area, go ahead and register for it.

This is a great example of having a specific, timebound goal. And the good news is that most healthy people can train for a 5K (3.1-mile) race in just two months even if they aren’t avid runners, according to the Mayo Clinic. Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking.

If you need a more specific training plan, try downloading an app like Couch to 5K, which provides you with 30-minute workouts designed by personal trainers.

This not only keeps you accountable but also makes exercise a fun activity you look forward to. You can go for a walk or a hike together, play pickup basketball, join a recreational sports team, or find a drop-in exercise class. You could even see whether your coworkers want to skip the next happy hour and do a group workout together instead — this trend of “healthy hour” was noted by the American Council on Exercise back in 2013, and it has become even more prevalent in the years since then.

Aim to run a 5K (or set a similar goal).

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Set a recurring date twice a week for physical activity with a friend or family member.

“Start by switching between walking and jogging for 30 minutes twice a week, alternating it with 30-minute walks on the other days. Aim to steadily increase the amount you’re running versus the amount you’re walking. ”

How Much t? s o C t I s e o D FREE

If your New Year’s resolution was to

get more exercise…

F3 CHARLOTTESVILLE

Encouraging Men to Make Time for Fitness, Fellowship and Faith

What is it?

Where Are Classes H el

F3 Charlottesville is a part of the national F3 movement, which encourages busy middle aged men to carve out time in their lives for fitness, fellowship (time spent with other men) and faith (belief that there is something in life more important than yourself – no particular religious affiliation).

d:

Worko ut the Ch meetups are arlotte sville a all over www.f rea, vis 3c it and lo ville.com to cation s of ea see times ch wor kout.

The F3 workouts are: • free of charge • open to all men • always held outdoors • led by men who volunteer and participate in the workout in a rotating fashion • ends with a circle of trust (a five-minute thought from the workout leader meant to inspire) The group is open to men of all fitness levels with no membership.

All you have to do is show up.

More Info:

How Much t?

Does It Cos FREE Where Are Classes H el

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Worko ut the Ch meetups are arlotte sville a all over www.f rea, vis 3c it and lo ville.com to cation s of ea see times ch wor kout.

Still unsure and need a little more detail, we get it.

Visit www.f3nation.com, or f3cville.com.

FIA CHARLOTTESVILLE Females in Action: A Community of Women Inspiring Other Women

What is it?

Inspired by the F3 movement mentioned above, FiA is a community of women whose mission is to make each other stronger in all areas of life. The FiA workouts are: • peer-led, free of charge, and outdoor, • open to all women and all fitness levels • intended to connect women with women to grow a community and build leadership skills.

More Info:

Still unsure and need a little more detail, we get it. Visit www.FiAnation.com or join the local Facebook group @FiA Charlottesville.

www.OurHealthCharlottesville.com

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If your New Year’s Resolution was to

quit smoking...

1.

“The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared.”

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Pick what’s known as a “quit date” — a date when you will start your “stopping” journey.

The Centers for Disease Control and Prevention recommends your date should be within two weeks of your decision to quit, as this is soon enough that you’re not delaying it too long but far enough out that you have time to be mentally prepared.

Figure out a day when you know you won’t be busy or stressed, and mark it on your calendar. In the days leading up to your quit date, purge your home of all reminders of smoking, including cigarettes, lighters and ash trays.

OurHealth | Connecting You to Trustworthy Care Close to Home

2.

Have a plan for what you’ll do when a craving strikes.

You could fold laundry, do a crossword puzzle, play Candy Crush or go for a walk.

The American Lung Association explains that cravings last for only three to five minutes, so you don’t have to distract yourself long before the feeling passes.

3.

Set milestones and decide how you’re going to reward yourself for not smoking.

According to the American Lung Association, the first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.

“The first seven to 10 days will be the hardest. Celebrate when you make it 24 hours, three days, one week, two weeks and a whole month. Your reward could be an outing with a friend, a special dessert or a gift for yourself.”

If your New Year’s resolution was to

quit smoking…

QUIT NOW VIRGINIA OFFERS FREE, ROUND-THECLOCK SUPPORT TO HELP YOU STOP SMOKING Thomas Jefferson Health District Health Departments offers tools and resources that are available 24/7 to help you quit smoking.

How’s it Work?

Quit Now Virginia is a personalized support program that partners you with a Quit Coach® to create a custom action plan to help you manage cravings. You choose to connect with your Quit Coach® over the phone or digitally with a Web Coach®. Your welcome kit comes complete with a guide to help design your quitting plan. Then track your progress and connect with others who are trying to quit through the program website. Plus, you’ll receive daily texts and emails encouraging you to stay on track.

How Much Does It Cost? Free More Info:

Visit www.quitnow.net or call 800.QUIT.NOW (800.784.8669).

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www.OurHealthCharlottesville.com

33

If your New Year’s Resolution was to

1.

Define what type of drinker you are:

“The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men.

In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor.”

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The American Addiction Centers defines an alcoholic as someone who is physically dependent on alcohol and cannot stop themselves after one drink. A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it. This distinction is important because problem drinkers can learn to drink moderately, whereas alcoholics do not have that option — they must abstain from alcohol completely. If there’s a chance you’re an alcoholic, seek the diagnosis and guidance of a medical professional.

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2.

drink less alcohol...

Moderation is key: If you’re a problem drinker who is trying to cut back, you can help yourself consume alcohol in moderation by determining what you’re going to drink and when.

The National Institutes of Health defines moderate drinking as one drink a day for women and two drinks a day for men. In this case, a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits or liquor. Maybe you decide you will have a glass of wine with dinner on weeknights, a cocktail at a party on Friday night and a beer at the sports game on Saturday afternoon. Make a plan and stick to it.

3.

Know your triggers: Whether you’re abstaining completely or cutting back, avoid situations where you know people will be drinking heavily or you’ll face peer pressure.

“A problem drinker might be irresponsible or unhealthy in their alcohol consumption, but their brain chemistry isn’t such that they are dependent on it.”

If your New Year’s resolution was to

drink less alcohol…

LIVING HANG-OVER FREE NEVER TASTED SO GOOD: TRADING BOOZE FOR FRUIT VINEGARS AND TEA

While breweries and wine bars still seem to be popping up on every corner, there is a new movement that’s gaining traction not only in Charlottesville, but across the nation. “Sober-curious”, as named in Ruby Warrington’s 2018 book, Sober Curious, refers to those who “question the expectation to drink versus going along with the dominant drinking culture.”

What's it About?

For those committed to staying alcohol-free, you can still enjoy a nonalcoholic drink out with friends thanks to Virginia-based Mother Shrub Drinking Vinegars. Trendy, local mixologists create tasty mocktails using these small batch vinegars, syrups, infusions and bitters. Have no fear, they are no Shirly Temple indeed. If fruit vinegars aren’t your thing, check out the locally brewed kombucha*, a fermented sweetened black or green tea. *IMPORTANT NOTE: If you are in recovery, carefully consider your choice to drink kombucha as it does contain trace amounts of alcohol.

Where Can I Get It?

You can find Mother Shrub fruit vinegars at local grocers like Greenwood Gourmet Grocery in Crozet and Feast! in Main Street Market in Charlottesville, plus lots of other places. For a complete list, visit www.mothershrub.com.

What About the Kombucha?

Waynesboro’s Blue Ridge Bucha taproom is located at 1809 E. Main Street in Waynesboro. You can stop in their taproom for tastings, pours and growler fills. If you’re out and about, find growler fills at Rebecca’s Natural Food in Charlottesville or Cranberry’s Grocery and Eatery in Staunton, plus lots of other places. For a complete list, visit www.blueridgebucha.com/ where-to-buy. *IMPORTANT NOTE: Kombucha does contain trace amounts of alcohol, pregnant or breastfeeding women should consult a doctor.

SMART IOP OUTPATIENT ADDICTION PROGRAM OFFERS INTENSIVE HELP WITH YOUR BUSY SCHEDULE IN MIND Alcoholism is a complex condition. For some, more intensive care through an addiction center may be necessary to help overcome it. Traditional levels of addiction treatment include inpatient rehab (patient stays fulltime in a facility) and outpatient rehab (patient attends treatment during the day and returns home at night). But when you can’t push pause on life and still need help, Smart IOP might be for you.

What’s That?

Smart IOP is an intensive 6-12 week online drug and alcohol addiction outpatient program that is covered as an in-network service by many insurance policies. Smart IOP allows access to treatment from home through an online platform, allowing you to maintain your daily commitments to education, employment and other family obligations.

More Info:

recovery the road to Start off on ellness W e ill sv illiam ELP by calling W .H d at 804.599 in Richmon t si vi or 357) (804.599.4 ess.com. msvillewelln www.willia rmation etailed info For more d visit , P IO Smart specific to . m co p. tio www.smar

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If your New Year’s Resolution was to

1.

Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment.

This will prevent you from overcommitting yourself or overscheduling yourself.

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Slow down and schedule breaks: Allow yourself three after-work commitments a week, and make sure you have at least one day on the weekend to unwind and relax.

Schedule short breaks regularly throughout your workday and make them as much a priority as any other appointment. This will prevent you from overcommitting yourself or overscheduling yourself, which can cause stress and exacerbate any mental health struggles you’re having.

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manage your stress and/or anxiety...

2.

3.

The U.S. National Library of Medicine recommends avoiding stress by recognizing what you can’t change and finding a way to make the most of those situations. For example, if traffic jams during your morning commute are stressing you out, find a podcast or an audiobook that you can listen to during your time in gridlock.

Take up a hobby that promotes relaxation and mindfulness, such as yoga or tai chi. By engaging in these exercises, you can take your mind off stressful triggers and focus on calming yourself with controlled breathing.

Recognize what you can – and cannot control:

Find a relaxation regime that works for you:

READ THIS EDITION OF

OurHealth Charlottesville & Shenandoah Valley ON YOUR SMARTPHONE OR TABLET

If your New Year’s resolution was to

manage your stress or anxiety...

WHEN YOU’VE GOT TO GET AWAY…TRY A TIPI Even if it’s just for a night, a quiet mountain or river retreat where you can decompress can make all the difference. You can find relaxing and unique places where you refresh your mind through services like www.airbnb.com and www.vrbo.com, but for a truly special experience, try a luxury glamping Tipi rental at Sandy River Outdoor Adventures in Rice, Virginia. There are six tipis to choose from, all with a number of unexpected features and accommodations. They are the perfect combination of luxury and nature that will help the stress of a busy week melt away.

More Info:

To book a luxury tipi at Sandy River Outdoor Adventures, visit www.sandyriveroutdooradventures.com, or call 434.392.7275.

Scan the QR code above to learn more about luxury glamping Tipi rental at Sandy River Outdoor Adventures in Rice, Virginia.

NATURAL ALTERNATIVE TO EASE ANXIETY Looking for a natural alternative for anxiety and stress relief?

Acupuncture, which has become an increasingly popular alternative treatment for symptoms of anxiety, involves inserting fine needles into the pressure points on your body. This process helps to slow the body’s production of stress hormones, thus reducing anxiety.

Acupuncture can provide a safe, effective and drug-free alternative for the treatment of anxiety and stress. Pantops Acupuncture, Laser and Massage Center in Charlottesville offers specialized acupuncture services specifically for anxiety and stress relief.

More Info:

To learn more about the services offered at Pantops Acupuncture, Laser and Massage, visit www.pantopsacupuncture.com or call 434.290.2330.

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www.OurHealthCharlottesville.com

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If your New Year’s Resolution was to Engage in

more mentally stimulating activities...

Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson.

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1.

2.

OurHealth | Connecting You to Trustworthy Care Close to Home

Aim to read something unrelated to work or school every day.

To encourage yourself, make a list of books you want to read in the upcoming year.

Harvard Medical School recommends mentally stimulating activities like reading because they can help your mind get stronger, improve your memory and even ward off dementia.

Find something you love to stimulate your mind: Mental exercise doesn’t have to be limited to reading. Find a mentally stimulating hobby that requires thought or concentration, and set aside 30 minutes every morning or evening (or both) to participate in it. It could be a crossword puzzle, logic problem, concentration game or foreign language lesson. According to Harvard Medical School, good mental activity requires active engagement — you need to pay attention and think — unlike the passive engagement required by hobbies like watching television.

If your New Year’s resolution was to engage in

more mentally stimulating activities...

ACTIVATE YOUR MIND THROUGH POWER OF ART

An art class offered through the McGuffey Art Center in Charlottesville may be just what you need to quench your creative side and help put your mind into motion.

These compact, intense classes are specifically designed for a busy calendar, typically taking place on a Saturday or over entire weekend, allowing you to learn everything you can in a shorter amount of time. Plus they are taught by local artists!

More Info: To sign up for classes or for more information, visit www.mcguffeyartcenter.com/learning-gallery-classes.

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Set, Start and Reset More Than a Second Time if You Need To: Just Try Not to Stop Setting a goal that involves making a significant change in the way you’ve become accustomed to living your life is never easy. Any habit you want to break or condition you need to overcome didn’t happen overnight, nor will it magically reverse itself at the strike of midnight on the last day of the year. Resetting resolutions or goals so they are more manageable and on a timeline that’s up to and right for you – instead of on a commercially endorsed date like New Year’s – may be your first step in realizing success. But if you find yourself falling short or wanting to give up in your second attempt, don’t give completely in. Too many people opt for the safety net of knowing another January 1st will be there to start their resolutions all over. But if we’re honest with ourselves, this strategy does nothing but feed another bad habit we’re often trying to break: procrastination. So, if you find yourself feeling this way, try taking a page from the book of life’s lessons we trusted in the past. Like Does it make sense to set a practice makes perfect. And deadline for when we stop trying? Remembering this just when you fall down, get might make the difference right back up and try again.

No one sets a deadline for failing. in your achieving success in anything you resolve to do.

ON THE WEB

More at ourhealthcharlottesville.com

*U.S. News & World Report, https://health.usnews.com/health-news/blogs/eatrun/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail www.OurHealthCharlottesville.com

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Connecting Youfor toHealthy Trustworthy Close toRichmond Home OurHealth | The Resource LivingCare in Greater

Setting Fact Apart from Fiction When Researching Online words | DYLAN ROCHE

Who hasn’t been told by a cautionary parent or teacher, “Don’t believe everything you read”? This prudent bit of advice proves especially true in the era of the internet, when a simple Google search can yield thousands of results. But amid all the facts is a lot of fiction — and when it comes to your health, being misinformed could lead to lots of trouble.

Which Websites Are Reliable?

Ultimately, your doctor is your best resource for health guidance, as they know all the aspects of your specific history and present circumstances. In situations where your doctor is unavailable, however, you can do research on your own as long as you are careful about what sources you consult. Not all health-related information available on the internet comes from a trustworthy source, and some of it might be out of date.

So how’s a person supposed to figure out whether a resource is reliable or not?

First, you should consider what individual or organization is running the website, which will help you understand their level of expertise and what their priorities are.

One of the more trusted ways to do that is to look at what’s called the top-level domain, the formal term for those three letters following the dot at the end of the website’s domain name:

IF THE WEBSITE ENDS IN .GOV:

IF THE WEBSITE ENDS IN .EDU:

IF THE WEBSITE ENDS IN .ORG:

IF THE WEBSITE ENDS IN .COM:

it indicates a government agency. Relevant examples of these are the Food & Drug Administration (www.fda.gov) or the Centers for Disease Control and Prevention (www.cdc.gov).

it indicates that the website belongs to an educational institute, medical school or university. A relevant example is Harvard Medical School (www.health.harvard.edu).

it indicates that the website belongs to a nonprofit organization, such as a research society or an advocacy group. Relevant examples of these might be the American Academy of Family Physicians (www.familydoctor.org) or the American Heart Association (www.heart.org).

it indicates the website is a commercial website. When consulting a .com source, it’s especially important to make sure that sources are cited and that there are no conflicts of interest (for example, a company might stand to gain a profit by promoting certain information).

JOIN OURHEALTH ON

SOCIAL MEDIA

www.OurHealthCharlottesville.com

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FACT CHECK WITH THESE

RELIABLE RESOURCES If you’re ever in doubt, don’t be afraid to fact-check what you’re reading against another source. The following websites are good go-to places for reliable information, whether you’re looking for weight loss tips, cancer advice, disease prevention or just general health wisdom:

Academy of Nutrition and Dietetics

www.eatright.org

The world’s largest organization of credentialed food and nutrition professionals offers guidance on incorporating more nutritious foods into your diet and what functions certain foods support.

American Academy of Family Physicians

www.familydoctor.org

This organization comprising 129,000 physicians and medical students, which has been in operation since 1947, offers expert guidance on everything from nutrition to disease recovery.

American Council on Exercise

www.acefitness.org

The nation’s leading nonprofit exercise professional and health coach certification organization has information on workout advice and safety with step-by-step instructions on how to perform exercises.

American Heart Association

www.heart.org

The nation’s oldest and largest nonprofit organization dedicated to cardiovascular health offers all kinds of heart-healthy advice and vital information on heart disease.

Centers for Disease Control and Prevention

www.cdc.gov

A public health institute under the U.S. Department of Health and Human Services, the CDC provides guidance on important health and safety topics like infectious disease, occupational safety, injury prevention, environmental health and foodborne illness.

Food and Drug Administration

www.fda.gov

The FDA regulates food, medicine, dietary supplements and cosmetics, determining which ones are safe for public use and consumption. Its website provides relevant consumer updates such as “What to Know About Products Containing Cannabis and CBD” and “Some Medicines and Driving Don’t Mix.”

Harvard Medical School

www.health.harvard.edu Harvard Medical School provides insight and advice on all topics relating to health and wellness, from weight loss to cancer prevention. The information on the site is contributed by the more than 10,000 faculty physicians at the school.

Mayo Clinic

www.mayoclinic.org This nonprofit academic medical center, which focuses not only on practice but also on education and research, provides guidance on healthy lifestyles, explanations of specific diseases, in-depth looks at drugs and supplements, and much more.

National Cancer Institute

www.cancer.gov

The federal government’s agency for cancer research offers information on different types of cancer, prevention advice and treatment options, as well as the latest news about cancer.

USDA Nutrition

www.nutrition.gov The U.S. Department of Agriculture’s website for healthy eating and food safety provides insight into nutritional needs, how nutrition affects your health, and the nutritional panel of everyday foods.

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OurHealth | Connecting You to Trustworthy Care Close to Home

It’s also important to check the date on the article or page that you’re consulting. If it’s older than five years, you should try to find more recent information.

Sometimes medical advice is disputed or proven wrong by more recent research.

“I Found a Site that Says…”

Let’s say you find a website with a lot of information on the topic you need to research. It’s not the website of a government agency, nonprofit organization or medical school, so does that mean you have to rule it out? Not necessarily.

First, check who is providing the information.

If there’s a byline with the name of an author or contributor, that person should have the proper background and training. Check for credentials like MD (medical doctor), RN (registered nurse), RD (registered dietitian) or something similar. In some cases, an article might be compiled or written by a someone without credentials but reviewed by an expert in the field.

You might find a website run by somebody who has experience with your condition, but it’s important to remember that health is different for each individual.

One person’s cancer battle or fitness journey won’t be the same as yours — and even though that person means well by offering tips and advice, it doesn’t mean that their method is scientifically supported.

It’s entirely possible — and even likely — that a writer is not trying to mislead you. However, that writer could be misinformed or could misunderstand what they’ve been told.

Secondly, check where the author or organization is getting their information. Are statistics and facts attributed to another reputable source? It’s not enough to say, “Many studies have shown that…”

A reliable resource will specifically mention which studies it is citing, ideally providing links to them.

Check for studies that have been published by reputable medical journals within the last five years, and always read through the study yourself. In some cases, studies may report certain outcomes but conclude that more research is ultimately needed.

Finally, ask why the author or organization is providing this information. If you read an article that supports the use of an alternative medical treatment, you might start thinking it’s a good option for you.

But if the article is written by the owner of the company trying to sell that treatment option, you should be wary. The information might be more reliable if it is coming from a medical doctor not associated with the company. Be sure to distinguish between fact and opinion.

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NUTRITION • EXERCISE • PREVENTION

Vegetables Do They Count?

Stalk, Broccoli

Hidden

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Vegetable Detection Program

Food Fitness

words | DYLAN ROCHE

If you had to name a food that kids never want to eat, what would it be? Broccoli? Spinach? Cauliflower? Whatever food comes to your mind first, it’s likely some kind of vegetable. And it’s not just kids — many adults aren’t eating the way they should. Food manufacturers are introducing more ways to get beneficial nutrients into foods, such as including vegetables in pasta sauces and sandwich wraps. But is it offering the same benefit?

Raising a child today can be stressful enough when you consider everything parents must do to keep their children on a path to better health and safety. When it comes to getting children to eat healthy while competing with commercials and messages for fast food and other options that aren’t necessarily packed with the nutrients designed to do their body good. Top it off with busy schedules that make getting home in time to prepare a balanced meal quick enough to satisfy your crowd who is shouting how “starved” they are the second you walk through the door, can make meeting everyone’s expectations – including your own to provide that healthy meal – a bit of a challenge parents are all too familiar facing.

To encourage people young and old to consume more nutrient-rich fruits and veggies (or at least feel as if they’re consuming more of them), many food manufacturers have started hiding vegetables in foods that would please even the pickiest eaters — everything from pasta to chocolate milk.

But if you opt for these products, whether for yourself or for your kids, do they really count? Do they actually have any nutritional value?

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Read the Ingredients List Flip the package over and look at the ingredient list. In most cases, you’ll find that these products contain only a negligible amount of vegetables, often in a dehydrated or powdered form. For example: if you grab a bag of Simply 7 Organic Veggie Chips (www.simply7snacks.com), you’ll see that powdered spinach, tomato and beetroot are low on the list of ingredients after potato flour, corn flour, oil, salt and sugar. Similarly, Made Good chocolate chip granola bars (www.madegoodfoods.com) have “vegetable extracts” of spinach, broccoli, carrots, tomatoes, beets and shiitake mushrooms listed at the end of the ingredient list after agave nectar, brown rice syrup and molasses — all different forms of sugar.

Unless the vegetables are listed prominently among the ingredients, ideally the first or second ingredient, then you can safely assume you’re consuming so small an amount of vegetables that it really doesn’t count. Even worse, you might be consuming a bunch of oil, sugar or processed carbohydrates being marketed under the guise of being healthy.

Not all products are out to deceive you though. While most vegetable or tricolor pastas are made with the typical scant amounts of powdered vegetables, black bean pasta such as the kind produced by Explore Cuisine (www.explorecuisine.com) is made 46

entirely from black bean flour, so it has many of the health benefits you would get if you ate black beans, including 11 grams of fiber, 25 grams of protein and lots of potassium, iron and calcium.

Compare the Nutritional Information with a Similar Product If you want to determine whether a snack gains any nutritional boost from added vegetables, simply compare it to a similar product without any vegetables added. If there’s a significant amount of vegetables in the product, you’ll likely see fewer calories and more fiber.

Such is the case with Sneakz (www.sneakz.com), a line of organic flavored milk products that are made with pureed carrots, cauliflower, sweet potato and spinach. An 8-ounce serving of Sneakz chocolate milk has 110 calories with 1 gram of fiber and only 18 grams of sugar. Compare that with an 8-ounce serving of Nesquik’s (www.nesquik.com) low-fat chocolate milk, which has 140 calories, no fiber and 21 grams of sugar.

Carefully Consider Any Health Claims It’s one thing for a product to state that it’s “made with vegetables,” but such a health

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claim means very little when it doesn’t state how much it’s made with. If it’s made with a significant amount, the packaging will likely state so.

For example, Green Giant’s broccoli tots (www.greengiant.com), which are like tater tots but made with broccoli, clearly state on the front of the packing that each serving of tater tots contains a full serving of broccoli.

Sure enough, when you read the back of the package, you’ll see that broccoli is the first ingredient listed.

The same goes for the Sneakz line of flavored milk: The label states that each 8-ounce serving contains a half-serving of vegetables.

Sure, it’s not a full serving — but at least you know you’re getting more than an eyedropper’s amount in each 8-ounce carton.

If you like the idea of hidden vegetables but you’re tired of navigating ingredient labels and nutritional panels — or you’re just not finding worthwhile products at your local grocery store — you always have the option of making food at home with some hidden vegetables. Simply steam them and puree them in a blender or food processor before hiding them in your favorite recipes.

In fact, a study published by the American Journal of Clinical Nutrition found this was a helpful method for getting people to increase their vegetable intake and decrease their calorie intake. Participants in the study

Here are some ideas to get you started:

Want to make foods at home more healthy?

A Start by matching colors.

ate foods like macaroni and cheese or chicken rice casserole that had been made with pureed vegetables, and they consumed on average 350 fewer calories per day than if they had eaten the same volume of the food made with a traditional recipe — the participants even rated the foods the same as they would for taste and satisfaction.

Hidden Vegetables Can Offer Nutritional Value, But Nothing is Like the Real Thing The USDA states that vegetables and fruits can be whole, cut-up, mashed, dehydrated, juiced, raw or cooked, but you still need to make sure you’re consuming enough. And even though hidden vegetables are a way of increasing your intake, dietitians agree that everyone — both children and adults — are better off learning to enjoy eating fruits and vegetables without disguising them.

Parents can lead by example in the following ways: A Introduce a new vegetable every week. Let your kids pick it out from the produce

section at the grocery store. Let the kids help prepare the vegetable at home, and you can discuss what health benefits they get from it while you cook together.

B Instead of turning to chips or cookies at snack time, choose vegetables.

Classic kid favorites like bugs on a log, made by spreading a carrot stick or celery stalk with peanut butter and dotting it with raisins, work just as well for grown-ups.

C Serve raw fruits and vegetables with fun dips.

Hummus or seasoned Greek yogurt are great for raw vegetables, and fruit goes well with honey or cream cheese.

Add pureed cauliflower to mashed potatoes or pureed yellow squash to macaroni and cheese. You’ll also be surprised how easily pureed black beans work in brownie batter or chocolate cake batter.

B Remember that spinach has a

mild taste. If you’re making a smoothie or milkshake in your blender, don’t be afraid to add a handful of raw spinach leaves. The sweetness of mixed berries or the richness of chocolate is strong enough to mask the taste of the spinach.

C Carrots are naturally sweet and

can give a boost to recipes without the added calories of sugar. Slip some pureed carrots into your next batch of tomato sauce or into your homemade salad dressing or marinade.

D Avocado makes a nice substitute

for butter in your favorite baked foods. These will add fiber and nutrients, and you’ll be getting more heart-healthy fats rather than the saturated fats found in butter.

E Remember to pay attention to the For more tips on healthy eating or vegetable-rich recipes that the whole family will love, consult the Academy of Nutrition and Dietetics at www.eatright.org or the USDA’s MyPlateKitchen at www.choosemyplate.gov/myplatekitchen.

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amount of vegetables you’re using.

If you steam and puree one cup of cauliflower and add it to an alfredo sauce that will be served for five people, each person is consuming far less than a serving of cauliflower. Yes, a little bit is better than nothing at all, but you should still be realistic about the amount you’re actually consuming. www.OurHealthCharlottesville.com

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Healthy Baked Broccoli Tots

If you and your family are lovers of broccoli, then these are for you!

But even it the flavor of broccoli isn’t your favorite, these still might be a hit because the flavor of the broccoli is not over-powering. You can also use all Italian or all panko bread crumbs, or a mixture of both – the panko breadcrumbs make the tots light and airy, while the Italian breadcrumbs give the tots flavor.

One More Tip: Shaping the tots might seem hard at first but after a few tries, you should get the hang of it. The trick is to firmly press the mixture into a small tiny ball then shape it into a tot. You can also make these in a mini muffin pan or consider placing the whole mixture into a piping bag, then pipe into a log and cut into tots. You can also squeeze a little mixture out of the bag and cut into tots one by one.

Ingredients • 2 cups or 12 ounces uncooked or frozen broccoli • 1 large egg • 1/4 cup diced yellow onion • 1/3 cup cheddar cheese • 1/3 cup panko breadcrumbs • 1/3 cup Italian breadcrumbs • 2 tablespoons parsley (you can also substitute cilantro or rosemary) • 1/2 teaspoon salt • 1/2 teaspoon pepper

Directions A Preheat the oven to 400°F. Grease a baking sheet with

a thin layer of oil or line with parchment paper and set aside.

B Blanch

the broccoli in boiling water for one minute, then remove and shock with cold tap water to stop the cooking process. Drain well.

C Chop broccoli finely and mix thoroughly with the egg,

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

onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands.

D Place tots on the prepared baking sheet. Bake until golden brown and crispy, 18-24 minutes, turning half way.

E Remove

from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

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Funny BONE HUMOR • SEARCH • CHECK

OURHEALTH ADVERTISER DIRECTORY 9

ABC Health Care

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Alzheimer’s Association

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Can you spot the SEVEN differences between the two cartoons?

Be the first reader to email us describing what the seven differences are and you will earn the satisfaction (and bragging rights) of having your name in print in the next edition. OK, START YOUR SEARCH! Email info@ourhealthvirginia.com with the subject line Funny Bone Charlottesville.

Augusta Health

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Augusta Health Care for Women

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Blue Ridge Oral and Maxillofacial Surgery

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Carilion Clinic

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Center for Advanced Gynecology

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Center for Neurorehabilitation Services

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Central Virginia Foot and Ankle Laser Center

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Charlottesville Gastroenterology Associates

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Evolution Hearing

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Eye One

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InnovAge

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Mary Baldwin University

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Medical Facilities of America

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Our Lady of Peace

Retirement Community

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Pediatric Associates of Charlottesville

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Reproductive Medicine and Surgery Center of Virginia, PLC.

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Rosewood Village

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The Center

13, 52 University of Virginia Health System

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University of Virginia Imaging

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CONGRATULATIONS

COLE MATTHEWS of Fishersville

Cole Matthews of Fishersville was the first person to email the correct seven differences in last issue’s Funny Bone.

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For the full list of answers visit our facebook page @OurHealthCharlottesville.

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