Campfire Cooking - Carson Tahoe Health

Here’s to Your

Summer 2017

Working Out For the Weekend PAGE 5

Foods for Better Moods PAGE 9

Campfire Cooking: MORE THAN S’MORES PAGE 6

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Carson Tahoe Health:

Meeting Your Needs with a Little Help from Our Friends At Carson Tahoe Health, we pride ourselves on being an independent community health system that responds to the needs of Northern Nevadans. As such, it is crucial that we successfully navigate the tumultuous tides of national healthcare reform while striving to meet the region’s healthcare needs and retain our independence. For us, as well as other community hospitals and health systems throughout the country, this can prove challenging. We have found that through partnerships at the local, state, and regional levels, we can expand the depth and breadth of our services in ways that would be impossible to achieve otherwise. Recently, Carson Tahoe opened two new services that illustrate what can be accomplished when working with partners to help us fulfill our mission. Open since January, the Mallory Behavioral Health Crisis Center, located at 775 Fleischmann Way in Carson City, is the product of our collaboration with a three-county and state mental health coalition and generous support from the Mallory Foundation. Instead of visiting the Emergency Department at Carson Tahoe Regional Medical Center, behavioral health patients suffering mental health issues can now access the crisis center to quickly and efficiently receive the specialized care they need—keeping our Emergency Department and the local jails clear for more acute cases. Thanks to our continuing partnership with University of Utah Health and Huntsman Cancer Institute (HCI), local cancer patients needing a bone marrow transplant can now receive all of their pre- and post-procedure care at the Carson Tahoe Cancer Center. Through this new bone marrow transplant clinic, patients will be able to stay close to home while experiencing the same providers and protocols utilized by Huntsman—keeping care consistent through their entire treatment. Carson Tahoe Health has a long history of identifying the medical services our communities need and then finding the best ways to fulfill them. That’s what we plan to keep doing for generations to come. Sincerely,

Ed Epperson MPA, PharmD, FACHE CEO and President Carson Tahoe Health

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Tell us about your healthcare experience at Carson Tahoe Health on Facebook or Twitter. We will then feature social media posts in each printed issue of Here’s to Your Health.

2 HERE’S TO YOUR HEALTH

Connecting with Us Online: For assistance in navigating the healthcare system, go to www.carsontahoe.com/care to see what option best suits your situation. CARSON TAHOE HEALTH AND SIERRA SURGERY HOSPITAL HAVE BEEN GRANTED A THREE-YEAR ACCREDITATION BY THE CENTER FOR IMPROVEMENT IN HEALTHCARE QUALITY (CIHQ).

FIND US

For a complete system map, as well as maps and directions to all facilities, please visit us at www.carsontahoe.com and click on “Maps & Directions” or simply scan this QR code.

ABOUT US Here’s to Your Health is published three times a year by the Communications and Marketing Department of Carson Tahoe Health for the benefit of the communities we serve. The Carson Tahoe Medical Campus is located on Medical Parkway in North Carson City. The material in Here’s to Your Health should not be considered specific medical advice, as each individual circumstance is different. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. For permission to reprint any portion of this magazine, to provide a new address, to let us know that you are receiving more than one copy, or if you would prefer not to receive this publication, please e-mail Laurie Burt, Marketing Specialist and Editor of Here’s to Your Health, at [email protected]. For more information, please call Laurie at (775) 445-5161.

I had a very pleasant four days at Carson Tahoe. All the staff was really, really nice and took the time to explain all the different things that were going on. Thank you, Carson Tahoe! —Shana D. WWW.CARSONTAHOE.COM

RAISING

HOPE You can attend Carson Tahoe Health Foundation’s HopeFest to make a difference in the lives of cancer patients. On Friday, August 18, the Northern Nevada community will come together for music, prizes, food, drink, and the opportunity to do something amazing—help people with cancer. The event is called HopeFest, and it has changed lives for seven years. While the event and concert are free, attendees can purchase drinks and raffle tickets for a new car, and provide varying levels of sponsorship. These donations go exclusively toward helping local

cancer patients with expenses, such as their mortgages, bills, gas, travel, and boarding. “Last year we received more than $92,000 from this free event,” says Melissa Davis, CFRE, Development Officer at Carson Tahoe Health Foundation. This year’s HopeFest will be held from 6 p.m. to 9 p.m., at 1535 Medical Parkway in Carson City. “While it’s important to raise money to support others, one

of the most remarkable aspects of this event is the shared sense of purpose,” Davis says. “It’s a magical thing to see donors, sponsors, and the community all come together to help cancer patients get through this difficult time in their lives.” CALL (775) 445-5166 TO BUY YOUR RAFFLE TICKETS OR VISIT WWW.CARSONTAHOE.COM/HOPEFEST FOR MORE INFORMATION.

A GROWING PARTNERSHIP From patients to produce, Carson Tahoe Health is adopting new ways to keep the community healthy. Carson Tahoe and The Greenhouse Project— an agricultural and education-based nonprofit organization—have teamed up to bring sustainability and wellness education to the Carson City area. “At Carson Tahoe, we’ve always believed that healthcare is about keeping people well in addition to treating them when they’re sick,” says Diane Rush, Director of Marketing and Public Information at Carson Tahoe Health. “This collaboration with The Greenhouse Project allows us to promote health and nutrition in a whole new way.” GIVING GARDENS While Carson Tahoe has been a sponsor of The Greenhouse Project’s annual Concert Under the Stars

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for the past nine years, this expanded partnership kicks off additional opportunities. “Carson Tahoe’s recent Community Health Needs Assessment identified a desire for additional education about agriculture, wellness, and nutrition,” Rush says. “To address this need, we’re creating a hoop house and raised garden beds that will produce year-round harvests.” Fresh food grown at the Foothill Garden will be donated to Meals on Wheels, which provides meals to homebound seniors in the community. It will also be used in conjunction with the hospital’s nutrition and diabetes classes to help participants incorporate fresh produce into a healthier diet. TO LEARN MORE ABOUT THIS PARTNERSHIP AND INITIATIVE, VISIT WWW.CARSONTAHOE.COM/GARDEN.

HERE’S TO YOUR HEALTH 3

The Heart of Your

Medical Home

Carson Tahoe Health is ready to meet the needs of the community with a variety of healthcare options. The Association of American Medical Colleges is projecting that by 2025 there will be a considerable shortfall of primary care physicians nationwide. The current rise in mid-level providers has been in response to not only the present physician shortage but also the projected shortfall. WHAT IS A MID-LEVEL PROVIDER? Your provider is at the heart of your medical home. Your health can be managed either by your physician or a mid-level provider such as a physician assistant (PA), nurse practitioner (NP), or advanced practice registered nurse (APRN). These mid-level providers go through rigorous training and are becoming more common in today’s healthcare environment. Often they work under a physician, but under Nevada law they can see their own patients and can treat most health issues or ailments with a high level of expertise and confidence. With the increasing demand for additional providers, rest assured that Carson Tahoe is doing everything possible to recruit and retain the best physicians and mid-levels to meet the increasing healthcare needs of our community.

BENEFITS OF HAVING A MID-LEVEL PROVIDER Staying on top of your health often requires collaboration with multiple healthcare experts. Having a trusted provider is key, and with a mid-level, patients can expect to receive high-quality care and the personal attention they deserve. Advantages of seeing a mid-level: »» Often quicker care »» Lower overall healthcare costs »» More time with provider »» More routine and preventive care »» Less dependency on emergency care »» Ability to have prescriptions filled

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DON’T HAVE A PRIMARY CARE PROVIDER? FIND ONE AT WWW.CARSONTAHOE.COM/DIRECTORY.

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What do I call my mid-level provider?

Most mid-level professionals prefer to be called by their first names, but you can ask their preference at your first appointment.

Welcome to Carson Tahoe Health Brian Sonderegger, MD Family Medicine (775) 445-7476 412 W. John Street, Ste. B, Carson City


Daniel Peterson, MD Internal Medicine (775) 832-0989 926 Incline Way, Ste. 150 Incline Village

William Povolny, MD Internal Medicine (775) 445-7292 6880 S. McCarran Blvd. Reno

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Wise

WEEKEND

WARRIORS As long as you take precautions, packing a week’s worth of exercise into the weekend can be good for you. Results from a study published in JAMA Internal Medicine finds that men and women who fit the recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise in one or two sessions each week enjoyed health benefits similar to those of people who spread exercise out over the week. Compared to those who did not exercise, weekend warriors had a 40 percent lower risk of death from cardiovascular disease. “Any exercise is better than none as it improves your heart, bone health, balance, and muscle strength,” says Stephen Yasmer, PT, Therapy Services Manager at Carson Tahoe Health. “Many injuries occur following periods of inactivity, so ease into something new to give your body time to respond. Stretching is good but best after exercise when muscles are warm.” WHEN INJURIES OCCUR Many injuries can be treated at home using RICE—rest, ice,

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Mini Exercises Count Keep up the good work, weekend warriors, but don’t have sedentary days that increase your risk for injury. Fit short exercises into your daily routine. Take walks. Elevate your metabolism and improve your circulation by walking briskly for 10 to 15 minutes two to three times per day. Lift weights. Store threepound weights at your desk. Carry them while you walk, or find a clear space and do biceps curl repetitions. Do push-ups and planks. Take a few minutes and use your body weight as resistance to earn stronger arms and a fitter core.

compression, and elevation. However, see your doctor if pain persists for more than three days. Physical therapists are experts at treating acute sprains and strains, including low back pain. Early intervention provides better outcomes and helps avoid long-term dysfunction. “Ask your doctor for a referral to physical therapy if you need help managing an injury or joint pain,” Yasmer says. “Choose a provider who accepts your insurance and is in a convenient location as you may need to attend two to three sessions per week. We can also customize an exercise program to fit your specific needs.” IF YOUR DOCTOR RECOMMENDS PHYSICAL THERAPY, YOU CAN CHOOSE WHERE TO SEEK TREATMENT. TO LEARN MORE ABOUT CARSON TAHOE PHYSICAL THERAPY, CALL (775) 445-5757.


Treats

DUTCH

Simple set-up, an even bake, and quick cleaning make the Dutch oven the koning of campfire cookware.

DUTCH OVEN BASICS »» Definition: A Dutch oven is a heavy, usually cast iron, covered pot that spreads heat evenly throughout the inside. Traditional versions have three short legs. »» Uses: Dutch ovens are designed to allow you to prepare any food that typically requires an oven or cooking range. »» Limitations: A Dutch oven is heavy, so you don’t want to bring it on a weeklong backpacking expedition. You only want to bring a Dutch oven camping when you can easily reach your campsite from your car in fewer than 10 minutes.


GETTING STARTED

LET’S BAKE!

When cooking with a Dutch oven, you’ll need to gather a few supplies: »» Charcoal briquettes »» Thick gloves »» Tongs »» Matches or a lighter »» Lid lifter or claw hammer »» Three disposable aluminum pans

How you cook with a Dutch oven depends on the recipe, but always follow these steps. 1. Use long-burning charcoal briquettes with mineral char and mineral carbon added to prolong heat. 2. Heat charcoal in disposable pans. 3. Prepare ingredients on a picnic table or in a separate pan and add to Dutch oven when ready. 4. Place Dutch oven in charcoal—spread out evenly—to cook, using tongs to place briquettes on top. 5. Every 15 minutes, rotate the Dutch oven 90 degrees to prevent uneven heating.

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DUTCH OVEN MATH

Unlike cooking in the oven at home, Dutch oven baking doesn’t come with a dial allowing you to choose a temperature. At the campsite, you’re the thermometer! Use this guide to set the temperature for your Dutch oven: (Diameter of your Dutch oven) x 2 = Briquettes needed to reach 325° Fahrenheit So for a 12-inch Dutch oven, you would use 24 hot briquettes to reach 325 degrees.

2 additional briquettes = Increase of 25° Fahrenheit

So to bring your 12-inch oven to 400 degrees, you would use 30 charcoal briquettes.

Lasagna

That’s right, you can make this family favorite over the campfire. Thank you, Dutch oven. Ingredients 1 lb. Italian sausage, cooked and drained 1 lb. lean ground beef, cooked and drained Large jar of your favorite prepared spaghetti sauce 2 large cans petite diced tomatoes 4 cloves garlic, minced 1 large onion, chopped ½ c. Burgundy wine

1 tsp. garlic salt 1 tsp. dry Italian seasoning 2 lbs. shredded mozzarella cheese 1 c. shredded Parmesan cheese Lasagna noodles (can use “no bake” or regular— both work just fine)

Method Combine sausage, ground beef, spaghetti sauce, diced tomatoes, garlic, onion, wine, garlic salt, and Italian seasoning. Simmer for ½ hour to allow flavors to combine. Grease the bottom of a 14” shallow Dutch oven. Spoon a thin layer of sauce on the bottom of the oven. Layer ingredients starting with noodles, sauce, mozzarella cheese, and Parmesan cheese, ending with Parmesan cheese on the top. Bake at 350 degrees for approximately 1 hour, using 15 coals on the bottom and 15 coals on the top.

FOR MOUTHWATERING RECIPES COURTESY OF DUTCH DIVA TERRY BELL, VISIT WWW.CARSONTAHOE.COM/DUTCHOVEN.

NO CARCINOGENS HERE!

CLEANING INSTRUCTIONS

It may seem counterintuitive that a centuries-old cooking device like the camping Dutch oven could be healthier than many new pots and pans, but maybe the pioneers were onto something. In 2006, the U.S. Environmental Protection Agency asked eight global companies to commit to phasing out one of the chemicals used to manufacture non-stick pots and pans, perfluorooctanoic acid, or PFOA. The chemical has been classified as a carcinogen—that is, it has been linked to increased rates of cancer. Cast iron cookware such as Dutch ovens, when properly seasoned with oil, are among the best devices used to bring food to a proper cooking point without sticking to the pan.

Lining a Dutch oven with aluminum foil before cooking can drastically cut down on clean-up. However, if you want to cook like the pioneers (or you forgot your foil at home), cleaning is relatively simple. 1. First, if your Dutch oven is cast iron—and most are—don’t use soap. This ruins the oily seasoning on the cookware and makes it susceptible to rust. 2. Scrape off any food with a flat-edged utensil. If any residue remains, add enough water to cover the bottom of the Dutch oven, place the lid on top, and return it to the heat. This will steam the remnants of food and make them easier to scrape. After 5 minutes, scrape it clean once more. 3. Wipe the insides of the Dutch oven down with a dry paper towel, then rub down with a one-part-vinegar, four-parts-water mixture. Dry and store.

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The Transformative Power of

Living Mindfully Mindfulness can be an effective and inexpensive option to manage stress and enhance quality of life.

If you are experiencing a mental health or substance use crisis, Carson Tahoe Health’s Mallory Behavioral Health Crisis Center is now open to serve you or your loved ones.

To contact the Center 24/7, call (775) 445-8889.


Life in general can cause a sense of worry—which is not necessarily a bad thing. Bills, family responsibilities, and professional commitments motivate us to make the most of our time and accomplish our goals. However, it is when we let that concern become frantic that it can become dangerous. Specifically, unchecked, chronic stress can lead to a variety of negative consequences related to health, including fatigue, insomnia, and increased risk for conditions, such as coronary artery disease. The good news is that one powerful way to manage stress is within your control—a practice called mindfulness is available to everyone, everywhere, at any time. “More and more we are learning mindfulness is a key factor when it comes to leading a happy life,” says Grant Clowers, LCSW, Clinical Supervisor of Behavioral Health Services with Carson Tahoe Health. “When you are truly present with acceptance in the midst of a difficult situation, you may learn that it is not as bad as you thought it was. This presence can lead to a sense of contentment.” SO WHAT IS MINDFULNESS? Mindfulness may look like a form of meditation. To practice, close your eyes, sit quietly, and pay attention to not reacting as thoughts move through the brain. Instead, concentrate only on your breathing or a positive affirmation. You may use this practice in stressful situations, noticing stressors, observing them, and then approaching each situation by breathing deeply and staying calm. “It really is possible to decrease stress and increase contentment through mindfulness,” Clowers says. “But don’t let the practice itself become a stressor. Remember that every moment is an opportunity to start over.” You may also be mindful as you drive, eat, or exercise by paying attention to details such as flavors, sensations, or the way the body moves through space and time. TO LEARN MORE ABOUT MANAGING STRESS THROUGH MINDFULNESS, CALL THE CARSON TAHOE BEHAVIORAL HEALTH SERVICES EXPERTS AT (775) 445-7756.

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Eat Happy There may be something to that craving for ice cream when you’re feeling blue. Eating certain foods can help reduce symptoms of anxiety and depression. The existence of the phrase “comfort foods” attests to the idea that the way you eat affects your emotions. However, indulging in unhealthy treats for a momentary lift can lead to unhealthy practices that cause distress, resulting in a problematic cycle of poor eating and unbalanced emotional health. To improve mood by eating, turn to science, not the pantry. Consider this research: »» In a 2016 study published in The Journal of Nutritional Biochemistry, researchers found that foods containing the chemical sulforaphane reduce inflammation, which has been linked to depression. »» An Australian study published in April 2017 concluded that people with major depression and poor eating habits who begin following a modified Mediterranean diet typically experience fewer depression symptoms. »» The National Library of Medicine states that the amino acid tryptophan helps the body produce serotonin, the mood-stabilizing chemical. HAPPIER MEALS Given this information, consider supplementing your meals and snacks with mood-friendly foods. At breakfast, include an egg or two for tryptophan. Replace processed cereals with a slice of whole-grain toast and nut butter, elements of the modified Mediterranean diet used in the study mentioned above. WWW.CARSONTAHOE.COM

At lunchtime, try a tuna sandwich on whole-wheat bread. Mix your tuna with olive oil and add some spinach or lettuce. Pack a piece of fruit and a serving of vegetables you can eat raw, such as carrots, snap peas, or celery. Dairy is also an important component of the modified Mediterranean diet, so finish up with a cup of yogurt. At dinner, make multiple vegetable items so you won’t focus so much on fatty meats that can cause fatigue and increase depression symptoms. Broccoli, cauliflower, and Brussels sprouts all are rich in sulforaphane. Choose lean poultry for a main dish. FOR MORE PERSONALIZED TIPS ON MAKING HEALTHIER FOOD CHOICES FOR MIND AND BODY, VISIT WWW.CARSONTAHOE.COM/NUTRITION.

A Diet Is Only as Good as It Tastes According to research published in Nutritional Neuroscience, “enjoyment and palatability of meals is extremely important for enhancing dietary compliance.” That means you’ll be much more successful at eating to improve your mood if you like the foods you eat! Consider working with a health professional to develop an eating plan that fits your flavor requirements.


Happy 1st Birthday, CARSON TAHOE

BREAST CENTER Since 2016, the Carson Tahoe Breast Center has provided wellness and preventive care, diagnostics, imaging, and surgery—all under one roof. According to Carson Tahoe’s Community Health Needs Assessment, the rates of breast cancers in our community have risen over the past few years while the number of women receiving an annual mammogram has declined. In response to these vital statistics, Carson Tahoe unveiled the state-of-the-art breast center in July 2016. Since its opening, over 9,500 women in our community have accessed the center for a variety of breast health services. “Our goal in developing this center was to provide the most comfortable experience in early detection of breast cancer and provide a tranquil healing environment to help ease anxiety,” says Michelle Joy, Vice President and Chief Operating Officer at Carson Tahoe Health. “We also wanted to bring the latest technology to our community, including 3-D mammography. This incredible technology detects smaller tumors at an earlier stage and increases breast cancer detection for women of all ages and breast tissue type.” The Carson Tahoe Breast Center operates as an extension of Sierra Surgery and offers a seamless integration of preventive, diagnostic, imaging, and surgery services all in one convenient location. A CLEAR ADVANTAGE Featuring 3-D mammography, the breast center provides the most advanced screening tools available for the early detection of breast cancer. 2-D mammography, ultrasound-guided biopsies, magnetic resonance imaging (MRI), DEXA scans, and surgical services are also available through the center. SCHEDULE YOUR 2-D OR 3-D MAMMOGRAM TODAY BY CALLING (775) 445-5500. FOR MORE INFORMATION ABOUT OUR BREAST IMAGING CENTER, VISIT WWW.CARSONTAHOE.COM/ BREASTCENTER.


Breast Practices: Mammograms When your provider says it’s time for breast cancer screening, prepare for the exam by following these tips:

»» Discuss any changes or concerns with your provider prior to screening. »» Schedule your mammogram after your period to avoid extra tenderness that may occur the last week of your cycle. »» Share your previous mammograms so radiologists can compare results, if it’s your first time at a new facility. »» Avoid applying deodorant or antiperspirant, perfume, or lotion—they can interfere with imaging. »» Choose a shirt and pants or a skirt instead of a dress on exam day so it’s easier to undress to your waist.

High-Tech Tests 3-D mammography and breast MRI screenings are especially beneficial for women with dense breast tissue or implants.

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I’m Ready for You,

New grades, new teachers, new friends . . . the new school year is just around the corner. Help your child prepare with this checklist.

HEALTH CHECKS Is your child ready for the physical, mental, and emotional growth that comes with another year at school? Do everything you can to help by: »» Making sure vaccinations are up-to-date. If you’re unsure, schedule a check-up with your pediatrician. »» Scheduling a sports physical. Knock this out in the summer so your child won’t have to miss any school. »» Practicing packing healthy lunches at home this summer. Shop as a family and discuss healthy options together. »» Enforcing school year bedtimes and wake-up times at least a week early. Strong sleep habits have been linked to improved academic performance.

Attend these events to better understand how you can help your child succeed. »» Developing a practice assignment book for the last bit of summer vacation. Give your child a few tasks each day and require that they be written in the assignment book. At the end of the day, check the book together to see that everything was written down and completed. Follow this system with homework throughout the school year. »» Knowing how to ask questions. At dinner, don’t ask, “So how was school today?” Instead, try “What are five things you worked on at school today?” Asking more specific questions will help your child answer and give you a better idea of what is being taught.

ACADEMIC BASICS According to the Centers for Disease Control and Prevention, academic success is a sign that a child will grow into a healthy adult. Help your child prepare for a little added brain strain by: »» Marking your calendar for parent-teacher conferences and back-to-school events.

FOR CONVENIENT AND QUICK SPORTS PHYSICALS, CONSIDER USING THE CLINICS AT WALMART OPERATED BY CARSON TAHOE HEALTH: COLLEGE PARKWAY WALMART, 3200 MARKET ST. | TOPSY LANE WALMART, 3770 S. HWY. 395 | GARDNERVILLE WALMART, 1511 GRANT AVE. FOR MORE INFORMATION, CALL (775) 445-7220.

How to Make Your Child a Lunch Packing Pro Print out the food map from www.choosemyplate.gov and place it on the counter. Have your child put the lunch item that corresponds to each food requirement on the map before bagging it up for school. This lets you check that lunches are healthy and helps your child learn what to pack.

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1600 Medical Parkway | P.O. Box 2168 Carson City, NV 89702-2168

LYNCHBURG, VA PERMIT NO. 425

Carson Tahoe Health complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex. For more information, see link at www.carsontahoe.com/about-us. ATTENTION: If you speak a language other than English, language assistance and TDD services are available to you free of charge. ATENCIÓN: Si habla español, tiene a su disposición servicos gratuitos de asistencia linguistic y TDD. PAUNAWA: Kung nagsasalita ka ng Tagalog, maaari kang gumamit ng mga serbisyo ng tulong sa wika nang walang bayad.

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Healthcare

without the hassle

Feeling sick? The Clinic at Walmart is quick, easy and affordable. Open seven days a week, the Clinic at Walmart is backed by the Carson Tahoe Healthcare Network, so your family can get first-rate medical care for common ailments & routine health services such as cough, sore throat, earache, screenings, and more…without the hassle. • Most insurance plans accepted • We offer convenient, low-cost physicals for work or school • New at the Gardnerville Clinic at Walmart - Department of Transportation (DOT) physicals

No appointment needed – walk right in!

College Pkwy Walmart, 3200 Market Street | Topsy Ln. Walmart, 3770 S. Highway 395 Gardnerville Walmart, 1511 Grant Avenue | (775) 445-7220 | www.CarsonTahoe.com