Fall 2015 - Upland Hills Health

Inside this issue
FALL 2015
Heartburn & GERD
Fresh
Made From Scratch
Serving Iowa County and the Surrounding Area
Cover Photo: Terry McNeill
Meet Mike
in Maintenance
Healthy Holiday Eating…Is it even possible?
T
his is the season for family gatherings, office parties and get-togethers with friends, all of which
typically involve a lot of food and drinks. So, it may seem impossible to keep up a healthy lifestyle
without depriving yourself of the holiday’s most famous dishes, but here’s how you can!
Eat, drink and be…healthy?
Your ultimate guide to enjoying the holidays in a healthy way.
8 Ways to Avoid Over-Indulgence
1. Don’t skip meals. Trying to “save up” calories before a
big meal by skipping meals usually results in over eating.
2. Offer to bring a dish. When it’s a potluck,
bring a healthy dish so you know there
will be one healthy option.
3.Watch the trimmings. Extras like gravy, butter and
whipped cream are just that—extra calories. Limit,
or even eliminate, these items from your plate.
4. A lternate alcoholic beverages with water.
This not only decreases the amount of alcohol you consume,
but it also helps you feel full. Another trick: replace two
ounces of wine with club soda to make a wine spritzer.
5.Indulge on only truly seasonal items. Save your
indulgences for dishes you can only get during the holidays.
Don’t waste calories on things you can eat year ’round.
2 | Inspire Health | FALL 2015
6.Survey food options before you fill your plate.
Take a look at all the options, and then choose
only the items you really love. If you love them all,
decrease the portion size and stick to one helping.
7.Eat slowly. Enjoy the food and conversation because it
can take up to 20 minutes for your brain to get the
message that your stomach is full.
8.Balance your calorie intake. If you overeat at one
meal, go light on the next.
Fresh, Made From Scratch Food
With 35 years of professional culinary experience,
Chef Doug Witcher is helping the Upland Hills Health
Nutrition and Culinary Services Department transform
the way food is prepared and served. How?
Lighten Up Holiday Favorites
Swap…
• Cinnamon, no-sugar-added applesauce
for butter or oil in baking recipes
• Low-fat or skim milk for whole
milk or heavy cream
• Whole wheat bread for white
bread in homemade stuffing
• Roasted sweet potatoes for candied yams
• Mashed cauliflower for mashed potatoes
• Fresh green beans topped with
almonds for green been casserole
• Fresh herbs for salt
•E
liminating pre-packaged, processed foods and
shifting to made-from-scratch food for all meals.
•P
urchasing fresh and local produce, dairy and meat.
•P
roviding more customized meal options for
patients and residents to accommodate dietary
restrictions and food preferences.
Try one of Chef Doug’s healthy holiday side dishes…
Apple Salad with Figs and Almonds
Add these nutrient-rich foods to
your holiday table:
•2
large Granny Smith apples,
cored and diced
• 6 dried figs, chopped
• 2 ribs of celery, diced
Winterized Activities
In a small bowl, combine apples, figs and celery. Add yogurt and mix thoroughly.
Top with almonds and grated carrots. Serve.
• Cranberries
• Sweet potatoes
• Pomegranates
Research has shown that most people only gain one to two
additional pounds during the holiday season. The problem, however,
is not losing that additional weight when the holidays are over. To
combat extra-calorie intake, plan time throughout the holidays to
stay active. In fact, many seasonal, winter activities are a great way
to get your heart rate up and reduce stress. These include:
• Sledding
• Ice skating
• Snow shoeing
• Snow shoveling
Nutrition Info per ¾ cup serving
Total Carbs18g
Dietary Fiber
3g
Sodium38mg
•1
/2 cup fat-free lemon yogurt
•2
Tablespoons slivered
almonds, toasted
•2
carrots, peeled and grated
Total Fat1g
Sat Fat
trace
Mono fat
1g
Trans fat
Calories
Sugars
0
89
3g
Eat Right to Feel Right
For additional healthy holiday eating
tips and recipes, visit our nutrition blog
at uplandhillshealth.org/nutrition
UplandHillsHealth.org
| 3
Heartburn or something more?
Was it too much pizza? Does coffee trigger
symptoms? Will I have to give up my favorite
foods? Do I need to take a pill everyday?
If you experience the burning chest pain
of heartburn, you may have asked yourself
one or all of these questions before.
Heartburn is a condition caused by stomach
acid flowing back into the esophagus—the
tube that carries food to the stomach.
Common triggers of heartburn, include:
• Spicy foods
• Large or fatty meals
• Citrus
• Onions
• Tomato products • Fried foods
• Peppermint
• Chocolate
• Alcohol
• Carbonated beverages
• Caffeinated beverages
While occasional heartburn is
normal, frequent heartburn could be
a sign of a more serious condition like
gastroesophageal reflux disease (GERD).
GERD is a chronic medical condition where
heartburn symptoms occur multiple times a week
and interfere with daily life. People diagnosed
with GERD may also have damage to their
esophagus from the backflow of stomach acid.
Typically, the cause of GERD is a weakened or
abnormal esophageal sphincter—a valve at the
bottom of the esophagus that allows food to
pass through to the stomach. When this muscle
doesn’t function properly, it may let stomach
acid flow back into the esophagus more easily.
4 | Inspire Health | FALL 2015
If you experience frequent heartburn, ask
yourself these questions to determine if
you should see your doctor about it:
•D
oes your heartburn occur more than
twice a week?
•H
ave you tried over-the-counter medications,
but they fail to relieve your symptoms?
• Do you have trouble swallowing?
•D
o you experience frequent
nausea or vomiting?
•D
o your heartburn symptoms affect
your ability or desire to eat?
“When someone recognizes their heartburn
is occurring more frequently, especially if it’s
occurring at night, they should try to pinpoint
foods that seem to trigger it or note what time
they ate on the day they experienced symptoms,”
says Dr. Adam Dachman, general surgeon at
UHH. “If you have a hard time doing this, that’s
another reason to speak with a doctor.”
Once you talk to your primary care provider
about your symptoms, the next step to
diagnosing GERD, is a consultation with a
GERD specialist. An upper endoscopy may be
requested. This is a minimally invasive procedure
that allows physicians to look at the lining and
muscles of the esophagus and stomach.
An endoscopy can discover if the esophageal
muscle is functioning properly and if there
is extensive damage to the esophagus
lining. The procedure can also detect
esophageal cancer, the symptoms of
which can sometimes mimic heartburn.
If you are diagnosed with GERD, or another upper digestive
condition, there are three levels of treatment used to reduce the
frequency and severity of symptoms:
1. Lifestyle changes
• Avoid trigger foods.
• Maintain a healthy weight.
• Eat smaller meals and control portions.
• Avoid eating less than three hours before going to bed.
• Quit smoking and the use of other tobacco products.
2. Medications
• Over-the-counter medications can neutralize stomach acid,
reduce acid production or block acid production.
• Prescription strength medications can be prescribed if
over-the-counter options are ineffective.
3. Surgery
When GERD doesn’t respond to medications, or if a patient
wants to avoid long-term use of medications, surgical
procedures are available. These options can reinforce and
strengthen the esophageal sphincter.
“Since GERD is a mechanical problem—a non-functioning
valve—any surgical procedure is aimed at creating a properly
functioning one,” Dr. Dachman says, “And when patients will
benefit from a procedure, we find the least invasive option so
they can return to their lifestyles as quickly as possible.” n
Get Well
n
o
w
.
Soon
You don’t always have time to wait to see your doctor.
With the Upland Hills Health Clinics, you don’t have to!
• Same day appointments at all UHH Clinics,
• evening hours in Mount Horeb and Spring Green,
• and close to home locations allow you to see a healthcare
provider sooner than soon. You can get care now!
Spring Green Clinic: 608-588-2600
Mount Horeb Clinic: 608-437-8033
Montfort Clinic: 608-943-6308
Highland Clinic: 608-929-4518
Dr. Adam Dachman
General Surgeon
Chief of Surgery
Dr. Robert Schmus
General Surgeon
Learn more at UplandHillsHealth.org.
Most insurance plans accepted.
Outreach Clinics
UplandHillsHealth.org
| 5
Community Spotlight - Mineral Point
“Virtual” Food Pantry Serves Mineral Point Families
Nowadays, social media is more than just a
platform to share pictures or funny videos with
friends. It can be used to grow a business
and spread the word about a good cause.
Unlike a traditional food pantry, the Pointer Pantry
doesn’t actually collect food or have its own
facility. Instead, it established a gift certificate
system with existing grocer Point Foods IGA.
That’s exactly how the Pointer Pantry
in Mineral Point got its start.
How it works:
1. People donate money to Pointer Pantry
“A friend of mine posted on Facebook that she
helped two kids who were short on change pay
for an after school snack,” says Maureen “Mo”
Grimm, one of the Pointer Pantry organizers.
This inspired Mo to post an idea on her
personal Facebook page—an idea to
help local residents who need assistance
providing food for their families.
Through the power of social media, it spread.
Within a week of Mo creating the Pointer Pantry
Facebook group, it had 200 members. Within
two weeks, Pointer Pantry sent out its first round
of gift certificates to 154 kids in 90 families.
6 | Inspire Health | FALL 2015
through one of these methods:
• Collection cans.
• “Round up” at Point Foods IGA.
• A deposit at any Farmer’s Savings
Bank Branch, which goes directly
into the Pointer Pantry account.
• Online contribution through You Caring
(www.youcaring.com, search Pointer Pantry).
2. Point Foods prints $10 gift certificates.
3. Volunteers assemble certificates for mailing.
4. L
ocal teachers and school administrators
maintain the mailing list and address
envelopes to ensure confidentiality.
5. T
he Pointer Pantry treasury uses donations
to pay for redeemed certificates.
Many of the recipient’s families with children
are on the school’s free and reduced lunch
list. However, the pantry is also trying to
reach families who just miss the requirements
for this program, and therefore, may still be
struggling to buy food and basic necessities.
Families who receive the gift certificates can use
them for anything at Point Foods IGA besides
alcohol and tobacco. This allows families to
personalize their food choices, buy perishable
items like milk, eggs, vegetables and fruits
and even purchase items like toilet paper.
“Our model is simple and efficient, with
minimal overhead costs,” Mo says. “All to
ensure the maximum amount of money
is being given to those who need it.”
The Pointer Pantry also encourages families in
need to utilize the physical food pantry at the local
Methodist Church for additional food assistance.
“Facebook helped identify a need
in our community,” Mo says. “And
it’s helped us bring together
local businesses and residents
to create a solution.” n
Employee Spotlight
Behind the Scenes at UHH:
Meet Mike in Maintenance
Lights, air conditioning, heat and
clean walkways. As part of the plant
operations team, Mike Borne helps
keep Upland Hills Health (UHH) safe and
comfortable for patients and visitors.
To do this, Mike may be changing a light
bulb one minute, troubleshooting a steam
boiler the next, then shoveling snow or
helping install new windows. He describes
his responsibilities as, “always trying to keep
things functioning, fresh and looking good.”
Mike spends most of his workdays at the UHH
Nursing and Rehab Center (NRC). Here, in
addition to general maintenance, he helps
residents make their rooms feel more like home.
“We hang pictures and ensure items from home
are safely brought in and assembled,” Mike
says. “Our goal is to help residents create a
warm, home-like environment in their rooms.”
With a background in agricultural equipment
and printing maintenance, interacting with the
residents and staff at the NRC and hospital
is one of the main reasons Mike has enjoyed
working at UHH over the past 17 years.
“Between the nurses and residents, you get to
meet a lot of people and do a variety of work,”
Mike says. “The residents are so appreciative of
what we do, and they are always fun to talk with.”
Even when he’s off duty, Mike will make time
to just sit and visit with the Nursing and Rehab
Center residents. Sometimes, he’ll even
bring in one—or a few—of his grandkids.
In addition to this job with UHH, Mike stays
involved with the Dodgeville community as
part of the City Council. For the past three
years, he has served as the chairman of the
City Council’s Finance committee, working
on budgeting and tax issues. He also was on
the Dodgeville fire department for 15 years.
“I’ve lived in Dodgeville my whole life
and am proud of the community,” Mike
says. “So I want to help make sure it stays
a strong, thriving place to live and work.”
Outside of his work and community
involvements, Mike and his wife spend the
weekends traveling around the state to visit
their five daughters and 12 grandkids. He’s
also a big football fan—specifically the
Packers—and Badger basketball fan. n
“From the administrators down, everybody
at Upland Hills Health takes the time to
help others out, whether it’s a patient,
resident or co-worker,” Mike says.
UplandHillsHealth.org
| 7
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PO BOX 800
DODGEVILLE, WI 53533-0800
This publication in no way seeks to diagnose or treat illness
or to serve as a substitute for professional medical care.
Please see your physician if you have a health problem.
The contents of this publication may not be reproduced, in
whole or in part, without permission from the publisher.
UplandHillsHealth.org
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Upland Hills Health Calendar
Monthly Support Groups:
YouTube
DECEMBER
Auxilary Cookie/Candy Walk &
Book Fair
December 3
Social Security Presentation,
Sponsored by Thrivent Financial
December 9, 5-6 pm
Stress, A discussion facilitated
by Dick Ainsworth
December 9, 10 am
Cancer Support Group
2nd Monday each month
For more information, call
930-7112 or visit UplandHillsHealth.org
Heart Building 101
2nd Wednesday each month.
Dec 9th Discussion topic: Stress
Family Christmas Party
at the NRC
December 13
Wisconsin Doctors on CW57
December 13-19
Upland Hills Health providers will
discuss mental health and sleep
disorders. Watch Wednesday and
Sunday at 9:30 pm
ALL MONTH
Annual Auxiliary Love Lights
on Display – There is still time to
purchase a Love Light
Call 930-7112