1. Your Health + Your Life
v 1 n 2
Your
Age-by-Age
Guide
to Ortho
Health
Be Your Own
(and Your Family’s)
Personal
Trainer
Warm Weather
Wellness
Tips
page 10
Finding
Dr. Right
2. true north custom media
Cheryl Read
Carisa Bailey
Amy Hand
Krinda Hie
Julie Plummer
Johnel Reid
v 1n2
connect is published
quarterly as a service of
HCA’s TriStar Health System,
TriStarHealth.com/connect
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.
To subscribe or unsubscribe, write to:
connect Magazine, TriStar Health System,
735 Broad Street, Suite 708, Chattanooga, TN
37402 or call (800) 624-7496
TRISTAR editorial board
in this issue
from the ceo
Audrey Cooper
Publisher
Bill Colrus
Managing Editor
Abigail Gentry-
Richardson
Designer
Features
Ortho Health
at Any Age
| p6|
Finding Dr. Right
| p10|
Departments
Seasonal Eats
| p4|
Goodbye, Joint Pain
| p9|
The Importance of
Staying Social
| p12|
Be Your Own
Personal Trainer
| p13|
V1N2 Hendersonville Medical Center TriStarHealth.com/connect
Regina Bartlett
CEO
Hendersonville Medical Center
Welcome!
Dear Friends,
Welcome to the latest issue of connect,
TriStar’s health and lifestyle publication designed
with you in mind. The entire TriStar Family of
Hospitals, including Hendersonville Medical
Center, is committed to providing superior care
using advanced technology, and connect is an
extension of that commitment.
In this issue, we discuss the importance
of having a good relationship with a primary
care physician and offer tips on how to select
one. Primary care physicians, also known as
PCPs or family doctors, can be considered the
head of your healthcare team. Having a lasting
relationship with a PCP is vital for better health
for anyone, no matter what age.
We also highlight the most common
orthopaedic injuries, how to avoid them, and how
new surgical technologies and procedures can
reduce or end the pain. You’d be surprised at how
many of the patients we see at Hendersonville
Medical Center have to come to us as the result
of orthopaedic injuries like sprains, strains
and fractures.
Also, we’ll take a look at the nutritional
benefits of four favorite in-season fruits and
vegetables, easy ways to cook healthier
meals and offer some ideas on how to be your
family’s—and your own—personal trainer. Other
tips for keeping your hair, skin and teeth at their
best as well as advice on social lives round out
this issue.
As always, it is an honor to serve your
healthcare needs.
Sincerely,
3. BeYour
Best
…and look your
best, too!
Healthier Chompers
Do your teeth lack luster? A few tricks can help your
smile sparkle in the summer sun.
Begin by building a foundation of dental health with
a cleaning routine. Choose an electric toothbrush
with quick-moving bristles that remove stains more
efficiently. A whitening toothpaste with hydrogen
peroxide and carbomide peroxide—bleaching agents
that oxidize your teeth’s natural color—may whiten
your teeth up to one shade.
To amplify the effects of whitening, skip these
beverages that can potentially stain your teeth:
If you’re looking for a quicker or more powerful
solution, speak with your dentist about at-home
whitening trays or whitening lamp treatments.
• coffee
• cola
• red wine
• tea
Go Natural!
Heading to the pool, vacationing at the beach or exploring the
outdoors can be hard on your hair. Try these natural ways to keep
your tresses tame:
• Ditch your dryer. Blow dryers remove moisture from hair, so
let your hair air dry naturally in the sun.
• Don’t skip the shower. After swimming, use
shampoo to remove chlorine, which can damage hair.
• Enhance your diet. The health of your hair
reflects the food on your plate. Because hair
is essentially protein, eating fish and dairy
products can give strands a natural boost.
• Pamper your hair with a mask.
A natural mask can help lock in nutrients
to strengthen your hair. Combine an egg
yolk and some honey, coat your hair and
rinse after 30 minutes.
A Safer Tan
While spending time soaking up
the sun, don’t forget to protect your
skin. Choose a sunscreen with a sun
protection factor (SPF) of at least
30, and reapply every few hours to
keep your skin protected from harmful
ultraviolet (UV) rays. Sunscreens that
contain vitamin C are showing promise
of additional UV protection, according
to new research.
To achieve the glowing look of a tan
without exposing your skin to increased
cancer risks, experiment with sunless
tanning. Start by exfoliating with a
gentle scrub and then moisturize with a
self-tanning lotion that gradually boosts
the skin’s color. These lotions tend to
slowly build an even tan without causing
a dramatic shade of orange. Avoid over
moisturizing areas where pigments
collect, including hands, feet, elbows and
knees. Swap a bronzing powder for your
usual face foundation for a natural glow.
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
connect // 3
health + beauty
4. Seasonal fruits and vegetables are ripe
and ready to provide a multitude of
health benefits for you and your family.
Visit your local farmers market and stock
up on these scrumptious choices today.
Ban the Energy Drinks
Tired? In the middle of an afternoon
slump? Just had a great workout
and need a boost to recover?
Before you reach for that
energy drink, read this.
Ripe for Picking
blueberries—Low in fat and high
in natural antioxidants, blueberries
are a good source of vitamin C and
dietary fiber and may help reduce
your risk of heart disease and stroke.
Enjoy a handful, or add blueberries
to cereal, yogurt or low-fat or fat-free
ice cream.
bell peppers—This crisp and
crunchy treat is an excellent source
of vitamin C. In fact, one medium
pepper can provide about 190 percent
of your daily recommended vitamin C
value. Fat free, cholesterol free and
very low in calories, bell peppers
are delicious when grilled, added
to a salad or enjoyed solo as a sliced
snack. Red peppers are the most
nutritious of all varieties.
peaches—Nature’s candy of the
South, peaches are a good source
of fiber, low in calories and a tasty
alternative to satisfy a sweet tooth.
Impress friends at barbeques this
summer by thickly slicing peaches
and grilling them over medium heat
on foil. Serve with fat-free vanilla
ice cream.
tomatoes—Juicy, vibrantly
colored and available in hundreds of
varieties, tomatoes are a good source
of potassium and vitamins A and C.
They are also low in calories and may
help reduce the risk of some cancers.
Get creative with tomatoes this
summer by making your own fresh
salsa or dicing them up and tossing
them in with rice or pasta dishes.
Many popular energy drinks claim to quickly
put oomph back into your mental and
physical well-being. However, they’re often filled
with caffeine and other ingredients that can actually
do more harm than good, leaving you dehydrated or
prompting the “crash” effect after your energy high.
Try these healthier alternatives the next time
you need a boost.
• Chocolate milk—Drinking low-fat chocolate milk after a
workout has been shown to help athletes recover more quickly
compared to traditional energy drinks, according to a study published
in the International Journal of Sports Nutrition and Exercise Metabolism.
• Vitamin B12—Available in supplement form or in a variety of foods such
as fish, beef liver, clams and certain fortified breakfast cereals, vitamin B12
plays a key role in boosting the body’s energy and metabolism.
• Coconut water—It’s known for being naturally balanced with electrolytic
substances, such as potassium, sodium and magnesium, and some experts
suggest coconut water is ideal for hydration and energy boosting. In
addition, coconut water contains vitamins B and C and also acts as a
detoxifying agent for the body, making it a good option after a short workout.
V1N2 Hendersonville Medical Center TriStarHealth.com/connect
Farmers markets are great places to pick up a wide variety of fresh,
in-season fruits and vegetables. Visit agriculture.state.tn.us for a list
of local and state locations.
TriStar Health System
offers regular nutritional
presentations covering a
wide variety of topics. Visit
TriStarHealth.com/connect
for more information.
4 connect
diet + nutrition
5. Simple Swaps
for Better Health
It’s fine to indulge on special occasions, but it’s important to cook
food with plenty of flavor while also watching fat and calorie content.
Here are some tasty tips:
Eating—it’s an everyday activity that may bring
comfort and joy. However, the main purpose
of eating is to nourish and enhance health.
Making a meatloaf? Use
lean ground beef or turkey and
add oatmeal, brown rice or
bran flakes instead of enriched
breadcrumbs. Incorporate
chopped vegetables to enhance
the flavor and add vitamins.
Love to bake? Use applesauce or
mashed bananas instead of cooking
oil in cake and brownie recipes. Stir
dried sugar-free fruit into cookies in
place of chocolate chips. Consider
using a graham cracker crust
instead of a traditional piecrust.
Forgo heavy cream for skim milk.
Fixing a quick snack for
the kids? Skip fruit-flavored
yogurt and buy nonfat Greek
yogurt. Mix in honey, nuts and
dried sugar-free fruit.
Packing a sandwich to take to
work? Swap white bread for whole-
wheat bread to increase your daily
fiber intake, and spread on avocado
instead of mayo for some added
vitamins, nutrients and heart-healthy
omega-3 fatty acids.
Ingredients
3 pounds ground
turkey
¼ cup seasoned
bread crumbs
¼ cup finely
diced onion
2 egg whites, lightly
beaten
¼ cup chopped fresh
parsley
1 clove garlic, peeled
and minced
1 teaspoon salt
¼ teaspoon ground
black pepper
Truly T
asty
T
urkey Burgers
As the weather warms up, it’s time to light up the grill and
enjoy the outdoors. make your daily antioxidant intake
higher with this turkey burger recipe.
4
Servings
431
Calories
10g
Fat
65g
Cholesterol
54g
Carbohydrates
32g
Protein
7g
Fiber
Directions
1. In a large bowl, mix ground turkey, bread
crumbs, onion, egg whites, parsley, garlic,
salt and pepper. Form into 12 patties.
2. Cook the patties in medium skillet over
medium heat, turning once, until they reach
an internal temperature of 180 degrees F
(85 degrees C).
3. Enjoy!
Nutrition
(Per serving)
S
ource: AllRecipes.com
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
Ready to start eating healthier? Visit TriStarHealth.com/connect
to find a physician who can help you reach your goals.
Want healthy recipes delivered directly to your
e-mail inbox? Visit TriStarHealth.com/connect
and sign up for our free e-Newsletter
connect // 5
diet + nutrition
6. Broken bones, muscle strains
and torn ligaments—the list goes
on and on. Throughout life, a
person’s body can be susceptible
to any one of these painful
conditions. Luckily, by taking
appropriate measures, many
injuries can be avoided.
Ortho Health
at Any Age
The Power of Prevention
Now that you’ve mastered including regular
workouts in your routine, it’s time to focus
on nutrition.
It all starts with a well-rounded diet. Eating
foods that are low in saturated fat and high in
protein, fiber and other nutrients will give your
body the fuel it needs to maintain high levels of
activity. The nutrients consumed through diet,
such as zinc and iron, can help preserve muscle
strength while preventing injuries including
strains and sprains.
A well-balanced diet should serve as the
primary method for consuming vital nutrients.
When diet alone does not provide adequate
amounts of necessary vitamins and minerals,
however, supplements can often help.
Supplements can be safe, but consult your
physician before adding supplements to
your diet.
6 ortho + health
7. Orthopaedic injuries are—for the most part—
preventable. At roughly any age, our bodies
require two things: exercise and proper nutrition.
Whentheserequirementsaremet,thevastmajority
of injuries may be stopped before they happen.
children and teens
In young children, orthopaedic issues often
involve developmental concerns as opposed
to injuries. As kids grow, however, childhood
orthopaedic issues tend to broaden to trauma,
particularly broken bones. Unfortunately, many
broken bones suffered by children are the result
of accidents, meaning they are hard to prevent.
However, ensuring kids get enough calcium
and vitamin D can increase bone strength and
encourage healthy development.
“Knee injuries tend to be a pressing concern for
teen athletes,” says James Lohse, MD, with TriStar
Medical Group. “They usually occur on the court or
field and can be difficult to predict. However, proper
conditioning exercises can help minimize the risk.”
Loosen Up!
Stretching is one of the most effective ways
to avoid injuries during exercise. Stretching
exercises should never be performed on cold
muscles, as doing so can lead to injury. Any
stretching program should begin with a brief
warm up and include exercises such as:
Calf stretch: Stand facing a wall and
place your hands flat against the surface. Take
one step back with your left leg and push into
the wall with your arms, while pushing your left
heel into the ground. Repeat with your right leg.
Bicep Stretch: Stand with your arms
raised and out in the shape of a “T.” Slowly
turn your wrists so your palms face behind
you. Hold and repeat.
Back Stretch: Lie on your back with
both knees bent at a 45-degree angle. Inhale
a deep breath and press the small of your
back to the ground.
Keep in mind:
• For maximum results, each
stretch should be held for 20 to
30 seconds, but never stretch
to the point of pain.
• Slow, full breathing allows the
body to relax, making it more
responsive to each stretch.
• Bouncing or rapid stretching is
not beneficial and can actually
lead to injuries.
J
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
4 to W
atch
Sports injuries are the second most
common cause of visits to the doctor, beaten
out for top billing only by the common cold.
Weekend warriors tend to have similar types
of injuries, such as:
Rotator cuff injuries: Rotator
cuff injuries occur when the muscles in
the shoulder snag on bone. Over time, the
muscles get torn, causing sharp pain and
limiting range of motion. Severe rotator cuff
injuries generally require surgery.
Back pain: Eighty percent of Americans
will seek treatment for back pain at some point
in their lives. Causes vary widely, from strained
muscles, to pinched nerves or degenerated
discs, so treatment options also vary.
Arthritis: This develops when the
cartilage in a joint wears away, eventually
causing bone-on-bone chafing and resulting
in pain, stiffness and inflammation. Eventually
it may be necessary to get a hip or knee
replacement.
ACL tears: Anterior cruciate ligament
(ACL) tears are more common among women
than men, mainly because of the alignment
of women’s hips and knees. Strength building
and balance training can help prevent the
injury, which can only be repaired with surgery.
“Regular exercise and a healthy diet can help ensure an active, injury-free
lifestyle for many years to come. By strengthening muscles, tendons and
ligaments, and providing the nutrients necessary to keep joints in top condition,
people of any age can help prevent orthopaedic injury.”—James Lohse, MD, with TriStar Medical Group
ortho + health// 7
8. all about adults
Active adults represent perhaps the largest
population of orthopaedic injury patients. In
particular, adults who work during the week
but enjoy active lifestyles on the weekend are
susceptible to a broad range of injuries. From knee
problems to bone fractures, the primary cause of
these injuries is poor conditioning.
The key to preventing adult orthopaedic injuries
is to maintain a regular routine of strengthening
exercises. Doing so will enhance flexibility, improve
coordination and make the core muscles stronger
and able to withstand impact.
spotlight on seniors
Mature adults are at tremendous risk for
orthopaedicinjuries,particularlybrokenbones.Aswe
age, our bodies tend to lose muscle mass and develop
osteoporosis, putting us at greater risk for injury.
“As the body ages, our muscles become weaker
and our bones become more brittle,” adds
Dr. Lohse. “These factors can magnify the impact of
an incident as simple as a fall. For seniors, one fall
can turn in to a potentially life-threatening ordeal.
Through regular activity such as walking, however,
active adults can improve balance and strengthen
muscles to help avoid these treacherous situations.”
The Ultimate Warrior
Across the country, millions of people
work desk jobs while waiting for Saturday
to arrive so they can hit the court or field
and show off their athletic prowess.
Unfortunately, many weekend warriors
aren’t as graceful as the professionals
they often emulate, meaning that Saturday
sports session often ends with an injury.
Weekend warriors are susceptible to
just about every kind of sports-related
injury. From minor strains to major
dislocations or ligament tears, an injury
suffered on the weekend can easily
interfere with work during the week.
Help prevent these injuries by
performing basic conditioning, stretching
and flexibility exercises before taking to
the field, and add regular workouts to your
workweek schedule.
connect V1N2 Hendersonville Medical Center TriStarHealth.com/connect
The Right Regimen
Most injuries occur because people don’t
maintain a great physical condition, falsely
thinking they can play hard every now and then
and be okay. Creating these habits should protect
athletes from injury at any stage in the game.
Keep a consistent, balanced routine. Build
an exercise routine that not only varies activities,
but also includes activity most days of the week.
Alternate cardiovascular training with balance
training and strength exercises.
Be sure to warm up. Warming up allows
the muscles to stretch more gently and slowly,
making injuries less likely to occur during
sudden, rigorous movements.
Don’t discount your body’s signals.
Forget the “no pain, no gain” mentality. Pain is
the body’s way of signaling that it’s time to rest.
Stop your activity if you feel sharp or stabbing
pain during exercise.
Follow the “10 percent Rule.” Don’t
increase your activity or intensity level by more
than 10 percent at a time.
Hendersonville Medical Center offers regular
seminars regarding joint pain and orthopaedic
health. These are all free to our community.
Call TriStar MedLineSM
at 615-342-1919 for our
current schedule.
8 ortho + health
9. Ankles
Elbow
Hands
Hips
Knee
Shoulders
Spine
Orthopaedic procedures
can improve pain in the:
Approximately 60 million Americans
experience joint pain on a daily basis.
An orthopaedic surgeon can help you deal
with inflammation, swelling and pain
associated with arthritis, a recent injury or
age-related degeneration.
Depending on the extent of your pain,
an orthopaedic surgeon will work with a
multidisciplinary team and try nonsurgical
treatmentsfirst,includingexercise,physical
therapy, medication and injections. If pain
persists, surgery may be recommended.
the minimally invasive advantage
Due to advances in technology, an
orthopaedic procedure may take less
recovery time, meaning you can get back to
activities you enjoy sooner. For example:
• Nerve blocks provide patients with an
alternative to general anesthesia and
can promote quicker initial recovery
after surgery.
• New artificial joints made from plastic
and stainless steel are sturdier than prior
models and can last up to 10 years.
• Smaller incisions reduce the amount of
blood lost and possibility of infection.
Goodbye,
Joint Pain
You enjoy being active with your
grandchildren on the weekends
or meeting friends for a latte
after a walk downtown. Don’t
let joint pain keep you from
doing what you love.
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
Recovery: What to Expect
Many people know they need to undergo an
orthopaedic procedure, but they have a lot of
questions about what happens before, during and
after the surgery. How long will the surgery take?
What kind of pain will I have? How long will I be in
the hospital? And how will I get around once I’m
able to go home?
Because of this, Hendersonville Medical Center
offers monthly classes for patients considering
joint replacement. These free classes are taught by
physical therapists and cover exactly what you can
expect from your procedure, from the pain levels to
your hospital stay to what you should do at home
after your procedure or surgery. Those friends and
family who may be helping in your recovery are also
invited to attend the class to see how they can best
help you get back to 100 percent.
TriStar MedLineSM
has the most up-to-date
and accurate information on Hendersonville
Medical Center’s joint class. Call 615-342-1919.
TriStar Health System facilities offer both
same-day and inpatient surgeries utilizing
the most sophisticated technologies in the
surgical arena. Visit TriStarHealth.com/connect
for more information.
ortho + health// 9
10. picki
Regular
physicals give
your primary care
provider (PCP) the
opportunity to be a
partner in your care,
suggesting ways to
maintain your health
and identifying any
health problems
on the horizon.
connect V1N2 Hendersonville Medical Center TriStarHealth.com/connect
“A primary care provider offers long-term supervision and management
of a patient’s health and guides patients to live healthier lives. This
important relationship is most effective when patients select a
medical professional with whom they can communicate and
trust to act in their best interests.”—Michael Kellogg, DO, with TriStar Medical Group
What’s Up, Doc?
PCPs are at the head of a patient’s healthcare team,
overseeing a person’s total health. One of the main
functions of a PCP is to provide preventative care.
Because a connection with a primary care physician
is most beneficial when it is a long-term relationship,
a PCP provides recommendations based on
knowledge of the patient’s personal history and
family histories as well as personal preferences.
“A PCP can be compared to a coach,” said
Alison Kucich, DO, family medicine physician with
TriStar Medical Group. “We can provide guidelines
to improving and protecting your health. Once we
know you personally and learn about your history,
we can easily identify and treat minor issues
before they become major ones.”
Family doctors can also serve as a central point
of contact. As the captain of the healthcare team,
he or she can coordinate information between
all healthcare providers, including specialists
and hospitals. Likewise, a PCP can help avoid
duplication of testing and ensure that no stone is
left unturned when evaluating healthcare options.
10 be + well
11. By becoming an expert on your health, a dedicated
primary care provider (PCP) delivers a continuity of
care from wellness visits to post-procedure care.
PCP
ingyour
Pediatricians are either board eligible or board
certified in pediatric medicine and specialize in
the treatment of adolescents, children, infants
and newborns.
Nurse Practitioners and Physician Assistants
can function as PCPs, working in consultation with
physicians in the same practice.
ask your doctor
Patients who feel comfortable asking their
physicians questions are not only satisfied with
their healthcare, they often have better results
compared to patients who do not have a good
rapport with their physicians. Here are some
questions the U.S. Department of Health and
Human Services suggests you should be confident
asking your physician:
• What is the medicine for?
• Can I stop taking the medication if I feel better?
• What are the benefits and risks of this test?
• Will I need special help at home for
my condition?
• What are my options for treatment?
APCP provides long-term support through
preventive care, identification of medical
conditions, determination of the urgency of care
needed and referral to specialists as needed. Due to
the long-term nature of the relationship, patients
should take care to select a PCP with whom they
can work and are comfortable asking questions.
dr. right
Offering care in outpatient settings, PCPs may
be trained in a number of specialties.
Family practice physicians have completed a
residency in family practice and are either board
eligible or board certified in family medicine and
specialize in the treatment of children and adults.
Internists or internal medicine physicians
have completed their residency in internal
medicine and are either board eligible or board
certified in internal medicine and specialize in
the treatment of adults.
OB/GYNs have completed their residency and
are either board eligible or board certified in
obstetrics and gynecology, making them a good
choice for women of childbearing age.
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
Looking for a PCP close to
where you live and work?
Call TriStar MedLineSM
at
615-342-1919 to find the
right physician for you.
Screening tests can be helpful in determining
the presence or extent of disease, but national
guidelines vary according to age and personal
and family medical history. Each person should
work closely with his or her primary care provider
(PCP) to ensure screenings and tests occur at
the proper time.
Common Tests
• Without other contributing factors, men and
women should have their blood pressure tested
at least every two years starting at age 18.
• Testing blood cholesterol levels should occur
on the recommendation of your PCP starting
at age 20.
• Women should ask their physicians for
recommendations on frequency of Pap tests
and mammograms, which often begin at ages
21 and 40, respectively.
• Men age 40 and older should consult their
PCPs for tests, such as the digital rectal
exam and the prostate-specific antigen test to
manage prostate health.
• Beginning at age 45, adults should have their
blood glucose levels tested every three years.
• Colonoscopies are recommended every 10
years starting at age 50, unless there is a family
history of colon cancer, which moves screening
up to age 40 or 10 years before a family
member’s diagnosis, whichever comes first.
Practice
Prevention
be + well// 11
12. Exercise and a healthy diet are often viewed as
the twin pillars of healthy aging, but an active
social life is equally important. Remaining engaged
with people around you helps guard against the
threats of isolation and depression, and it may even
help you live longer.
“The benefits of sociability for seniors go beyond
simply having fun with loved ones and making
lasting memories,” says Michael Beckham, MD,
with TriStar Medical Group. “Interacting with
others can help slow some of the mental decline
A fundamental truth about people is that we need each other, a fact that
becomes even more apparent as we age. Relationships with family and friends
are key to quality of life for seniors, and—as research has found—remaining
social plays a significant role in maintaining health.
that’s associated with aging and reduce a person’s
risk of developing some types of dementia, such as
Alzheimer’s disease.”
stay connected
The results of a large observational study
published in the American Journal of Public Health
found that people age 50 and older who rarely
had contact with others experienced memory
deterioration twice as fast as those who made social
interaction a regular part of their lives. The socially
active individuals reported having regular contact
with others through marriage, volunteering and
spending time with children at least once per week.
Volunteering, in particular, imparts a host of
benefits for mature adults beyond helping them
connect with other people. In 2009, approximately
9 million people age 65 and older volunteered
1.6 billion hours.
No matter how you do it, be sure you keep
people in your life as you age. Your health will be
the better for it.
Set Your Sights on the
Social Scene
V1N2 Hendersonville Medical Center TriStarHealth.com/connect
10 to Try
If you’re having trouble thinking of fun activities, consider
these suggestions.
1. Designate one or two nights each week to have dinner with friends.
2. Enroll in an exercise class at your local fitness center.
3. Form a grandparents group and take your grandchildren on outings
to places such as the zoo or park.
4. Gather a group of friends and volunteer at a local soup kitchen,
literacy center or museum.
5. Host a weekly book club.
6. Indulge your inner actor by hitting the stage with a
theater troupe.
7. Organize cooking contests with friends to try each other’s
best recipes.
8. Plan a weekly card game with friends.
9. Sign up for a travel club and see new places together.
10. Take a class with friends to learn a new skill, such as a foreign
language or painting.
A great way to get
started helping others
is through Senior Corps
(www.seniorcorps.gov),
an organization that
connects seniors with
a variety of entities that
need their help.
12 connect
take + care
13. Making Your Own
Fitness Boot Camp
A New Kind
of Family Time
According to the U.S. Department of
Health and Human Services, children
and adolescents should get 60 minutes of
physical activity most days of the week for
healthy development. Adults can lower
their risk of chronic disease by exercising
for a minimum of two hours and 30 minutes
a week.
There is no better motivator for your
family than health, but busy work schedules
and nightly homework can push exercise
off the to-do list. Take time as a family to
make a list of how you already spend time
together and find fun ways to include
physical activity.
Some creative ideas for family
fitness include:
· Taking an after-dinner walk
· Holding sit-up contests during your
favorite TV show
· Joining a community basketball or
softball league
· Using exercise videos on rainy days
· Walking to and from school
Children can learn all kinds
of habits from their parents,
including a positive or negative
attitude toward physical activity.
You can help your children
develop healthy, lifelong habits
by making exercise a frequent
part of your family’s routine.
Before you begin, you’ll need to make a few
decisions. Choose where you will be most
comfortable working out, such as your garage,
living room or a nearby park, and stock up on
whatever you will need, including dumb bells
and resistance bands. Get your workout wardrobe
in order with plenty of comfortable, loose-fitting
clothes. Additionally, consult your physician to
determine an appropriate plan.
When building your plan, incorporate exercises
that address aerobic and muscular endurance,
flexibility, and muscular strength, and bookend
each workout with a warm up and cool down.
Fitness plans should outline the duration,
If getting in shape is a priority this year, forgo the expensive gym fees and
contracts and become your own personal trainer.
frequencies and intensity of exercises for each
muscle group. You should work out most days of
the week and vary your workouts between days
with 20 to 60 minutes of cardiovascular exercise
and days of strength training.
As your own trainer, hold yourself accountable
for each step forward and each one backward.
Track your progress by measuring yourself before
beginning your routine and comparing the
numbers to monthly measurements, as well as
recording the contents of every workout. Establish
consequences for skipping workouts, such as
performing a difficult exercise or eating a healthy
food you wouldn’t normally choose.
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
Before starting any exercise program, be sure
to consult with your doctor to make sure you are
healthy enough for physical activity.
If exercise is new to your family, try some
of the group classes at Hendersonville-
area gyms.
connect // 13
be + active
14. Follow these steps to build a better body and boost your confidence.
• Commit. This is not a relationship; it’s a workout plan. Write your
schedule for the week, and pencil in time for exercise. Plan on
working out at least 30 minutes most days of the week, either all at
once or in 10- to 15-minute segments.
• Get moving. To burn fat and build muscle, combine resistance training
and a variety of high-intensity aerobic exercises. For example, do eight to
12 repetitions of bicep curls and then do jumping jacks for 60 seconds.
• Eat smart. Don’t wait for tomorrow to start eating well. Instead of
snacking on foods that are high in calories and fat,
grab a few carrot sticks or an apple, and skip
seconds at dinnertime.
Making healthy dietary choices and
increasing your activity level will help you get
the results you want quickly. Strut your stuff
as you walk with confidence this summer.
guy’s
guideto a
Better
Body
A
Staying Strong
all summer long
Summer is the perfect time to enjoy the
great outdoors. However, every man should
know a few things before facing the heat.
A couple of weeks may
seem like a short amount
of time to lose weight
and look your best this
summer; however,
it can make the
difference between
sucking in your gut
and shedding your
shirt without worry.
When you’re
soaking up the sun,
avoid drinks containing lots
of sugar or alcohol. Your body
loses more fluid when you drink
these substances. Instead,
make water your beverage of
choice this summer and
stay hydrated.
By the time summer rolls
around, most guys are itching
to get out of the house. Here
are some tips to make your
summer safer and more
enjoyable.
summer sun 101
Before you head out for a
day in the sun, coat your body
with sunscreen that has a sun
protection factor (SPF) of at
least 15 and protects against
both ultraviolet UVA and
UVB rays.
heat health
Overheating can quickly turn
fun into frustration. To keep
your cool, carry a water bottle
and drink even when you aren’t
thirsty. Also, wear clothes light
in weight and color, and seek
shade whenever possible.
outdoor exercise
Summer is a great time to
leave the confines of a gym
or your home and get some
fresh air. Get a group of
friends together to play some
basketball or head out for an
evening jog.
sleep smart
Sleep refreshes the body after
a long day of fun in the sun.
To get the sleep you need, go
to bed at the same time every
night, keep your bedroom cool
and avoid caffeine in
the evening.
V1N2 Hendersonville Medical Center TriStarHealth.com/connect
For more information about how to
reach your weight-loss goal, visit
TriStarHealth.com/connect, roll over
the “Your Health” tab and click on
“Health Tools.”
14 connect
for + him
15. Your married friends may be green with envy if you’re single and
loving it. If you’re having a great time being single and happen to
meet someone you click with, great. If not, that’s great, too.
While your friends are double dating, you may find
yourself with extra time on your hands, but don’t
be afraid to take that time to pursue interests
other than a relationship.
• Become more active in your community.
• Focus on your career.
• Join a health club and
get into shape.
• Travel somewhere
you’ve always
wanted to go.
Being single
doesn’t mean you
can’t have fun, but it
does mean that you
have more time to
become the person you
want to be before you
meet the person you’re
meant to be with.
Dating can be challenging, even for
the most intelligent, successful single
man or woman out there. If you’ve been
unsuccessful at dating online or being
set up, you may be ready to throw in the
towel, but don’t give up. Here are a few
tips to ensure a long and prosperous
dating life:
• Reconsider looking for love in a club
or bar. You may not find the stable
relationship you’re looking for.
• Join a community group or club that
you’re passionate about. It’s always
important to share some of the same
interests with a significant other.
• Don’t be afraid to ask someone out.
If you think you may have already
connected with someone, ask him or
her out for coffee or lunch.
There are many dating do’s and don’ts;
make up your own rules and have fun.
If the most exciting place you and your
spouse have been lately is your couch, it’s
time to get up, get dressed and hit the town. If
you’re looking to ignite a spark in your marriage,
surprise your spouse with a weekend getaway.
You don’t have to wait for a birthday or
anniversary to make your spouse feel special.
Here are some ideas:
• Book a room at a bed and breakfast and
a massage for two.
• Plan an outdoor weekend with a zipline
adventure or rafting.
• Spend a weekend at a cabin in the woods.
Spice It Up
this Summer
Ready to Mix & Mingle?
Here are a
few lessons on
keeping your
love life lively!
G
o
t Love?
Love101
Find a doc // TriStar MedLineSM
// 800-242-5662 // 615-342-1919
connect // 15
your + life
16. Prsrt Std
U.S. Postage
PAID
Lynchburg, VA
Permit No. 830
in an emergency.
We make time
for your family...
1. Download any QR code
reader (like ScanLife) from your
smartphone’s app store.
2. Using the new app,
snap a photo of the
QR code above.
3. Bookmark the landing page
to your home screen for future
reference of ER wait times at a
TriStar hospital near you.
Use your smartphone to scan this
using a QR code reader to view
average ER wait times
at a TriStar facility near you.
(instructionsbelow)
P
L
E
A
SE REC
Y
C
L
E
R
e
m
o
v
e
Inserts Before R
e
c
y
c
l
i
n
g
355 New Shackle Island Road
Hendersonville, TN 37075
HendersonvilleMedicalCenter.com
