HEH Fall 17

the leaves will be turning and kids will return to school. As we head into
fall and out of bathing suit season, don’t stop with any small changes you have
made over the past few months to live healthier! Remember to take the stairs, walk
more, continue to work with your health coach, complete your digital health assistants
and make good nutritional choices.
In this edition of the Healthy Edge Happenings, you will find important schedules,
information on superfoods and other helpful nutritional tips and get a sneak peek into
our challenges program that will launch in the fall. You have probably noticed by now
that we have a lot of information that is credited to WebMD in our magazine. We are
fortunate to have access to all of this content through our partnership with WebMD
Health Services. Log on to your Mission: Health page and see all the information that
is there. You will enjoy it and learn so much!
I hope you find the information and inspiration on these pages to be all you need to
finish out the wellness year in a healthy and fun way.

To your health,

2

 A Note from Terrina Thomas  Guest Article
 Recipe
 Healthy Edge Feature: Introducing WebMD  Fitness
Challenges  Brainteaser
 Closing Thoughts from Kathy Tandy
 Monthly Mission:Health Themes with Morrison’s

 Mark Your Calendar: Healthy Edge Schedules

 Celebrating National Immunization Awareness
Month

 The Truth About Dieting: Myth vs Fact. 3
 Gluten-Free Diets Could Lead to Heart Concerns

You probably know that Americans consume way too m
said the top 5 culprits were:

 bread
 pizza
 sandwiches
 cold cuts and cured meats
 soup

Surprisingly, potato chips, pretzels and other obvi
consuming too much salt and it's coming from a lo
Zerleen Quader. She's an analyst from the U.S. Ce
reducing your salt intake, she said.
Sodium is an essential mineral that helps the body
the risk for high blood pressure, which in turn boo
salt has 2,300 milligrams (mg) of sodium, which is
The new CDC report found that in 2013-2014, Am
than double the American Heart Association's "ide
packaged, processed and restaurant foods, the re
It's not necessarily that foods such as bread are hi
One way to reduce salt is to pay attention to food
fresh herbs and other substitutes for salt. When e
lowering the amount of salt it adds to its products
risk of cardiovascular disease and won't even be n
The CDC researchers found that 44 percent of the
cuts and cured meats, soups, burritos and tacos, s
report said. Some of the foods included in the top
salt consumed daily comes from store-prepared fo
Processed foods not only raise blood pressure, bu
at New York University Medical Center in New Yor
carcinogens by the World Health Organization," H
the Western diet. Parents need to understand tha
increasing their risk for certain cancers, hypertens
Lowering salt in your diet is "as simple and as diffi
money and time in the long run, and certainly is b
your health is worth it." The report was published

SOURCES: Zerleen Quader, M.P.H., analyst, division for heart disease and stroke prevention, U.S. Ce

York University Medical Cente4r, New York City; March 31, 2017, Morbidity and Mortality Weekly Re

Copyright © 2013-2017 HealthDay. All rights reserved.

much salt, but a new U.S. government report points the finger at some surprising sources of salt in the diet. The report

iously salty snacks didn't make it into the top five, though they did ring in at number 7. "Most Americans are
ot of commonly consumed foods -- about 25 foods contribute the majority of salt," said lead researcher
enters for Disease Control and Prevention. Knowing which foods contribute the most salt is important for

y maintain fluid balance, according to the American Heart Association. But, too much in the diet increases
osts the risk for heart attack and stroke. Table salt contains about 40 percent sodium. One teaspoon of table
s the maximum amount recommended by health experts.
mericans consumed about 3,400 mg of salt daily. That far exceeds the recommended amount, and is more
eal" intake of 1,500 mg daily. And, clearly, all that salt doesn't come from the salt shaker. Most comes from
eport said. Many of these foods contain moderate amounts of salt, but are eaten all day long, Quader said.
igh in salt, but eating several slices a day quickly adds to the total amount of salt you consume.
d labels when shopping and choose the lowest salt option, Quader suggested. "When cooking at home, use
eating out, you can ask for meals with lower salt," she added. Quader said the food industry can help by
s. Gradually reducing salt in foods can help prevent high blood pressure ("hypertension") and reduce the
noticed by consumers, she said.
e salt people eat comes from just 10 foods. These include bread made with yeast, pizza, sandwiches, cold
salted snacks, chicken, cheese, eggs and omelets. Seventy percent of salt in the diet is from 25 foods, the
p 25 are bacon, salad dressing, French fries and cereal, the researchers found. In addition, 61 percent of the
oods and restaurant meals. Restaurants have the saltiest foods, Quader said.
ut may also increase the risk for cancer, one nutritionist said. Samantha Heller is a senior clinical nutritionist
rk City. "Processed meats such as bologna, ham, bacon and sausage, and hot dogs have been classified as
Heller said. In addition, these and other highly processed foods are huge contributors to the excess salt in
at feeding hot dogs, fries, and ham and cheese sandwiches to their kids (and themselves) is significantly
sion and heart disease," Heller said.
fficult as cooking at home and using fresh ingredients, as often as possible," she suggested. "This can save
better for our health," Heller said. "It may take some time to re-pattern your shopping and eating habits, but
d March 31 in the CDC's Morbidity and Mortality Weekly Report.

enters for Disease Control and Prevention; Samantha Heller, M.S., R.D., senior clinical nutritionist, New
eport
5

Do these statements sound familiar? While there Eating better d
are tons of diets and tools available, it can be hard or frozen ones
to know what’s myth and what’s fact. Take a look lower cost. Hea
at these common myths and the tips you can use
Check the nutr
to make healthy changes in your daily habits. potassium, pro
For more tips, c

Skipping meals may make you feel hungrier and lead you to eat more than you normally would
at your next meal. In particular, studies show a link between skipping breakfast and
obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast.

Choose meals and snacks that include a variety of healthy foods. Try these:

 For a quick breakfast, make oatmeal with low-fat milk, topped with fresh berries. Or eat a slice of whole-
wheat toast with fruit spread

 Pack a healthy lunch each night, so you won’t be tempted to rush out of the house in the morning without
one.

 For healthy nibbles, pack a small low-fat yogurt, a couple of whole-wheat crackers with peanut butter, or
veggies with hummus

Republished with permission from the National Institute of Health, October 2014
https://www.niddk.nih.gov/health-information/health-topics/weight-control/myths/Pages/weight-loss-and-nutrition-myths.aspx

6

does not have to cost a lot of money. Many people think that fresh foods are healthier than canned
s. However, canned or frozen fruits and veggies provide as many nutrients as fresh ones, at
althy options include low-salt canned veggies and fruit canned in its own juice or water-packed.
rition facts on canned, dried, and frozen items. Looks for items that are high in calcium, fiber,
otein, and vitamin D. Also check for items that are low in added sugars, saturated fat, and sodium.
check out Smart Shopping for Veggies and Fruits and Healthy Eating on a Budget.

Many fast foods are unhealthy and may affect weight gain. However, if you do eat fast food,
choose menu options with care. Both at home and away, choose healthy foods that are nutrient
rich, low in calories, and small in portion size.
To choose healthy, low-calorie options, check the nutrition facts. These are often offered on the
menu or on restaurant websites. And know that the nutrition facts often do not include sauces
and extras. Try these tips:

 Avoid “value” combo meals, which tend to have more calories than you need in one meal
 Choose fresh fruit items or nonfat yogurt for desert
 Limit your use of toppings that are high in fat and calories, such as bacon,

cheese, regular mayonnaise, salad dressings, and tartar sauce
 Pick steamed or baked items over fried ones
 Sip on water or fat-free milk instead of soda

7

Dates subject to change. Please visit the Healthy Edge page on WaveNet for the most up-to-date versions of
schedules.

Aug 7 Sentara Battlefield Corporate Center
Sept 18 Sentara Corporate
Sept 22 Sentara Battlefield Corporate Center
Sept 29 Optima Health - 4417 Corporation Lane
Oct 13 Sentara Medical Group - Glenrock
Oct 18 Optima Health - 4417 Corporation Lane
Nov 16 Sentara Corporate
Dec 18 Optima Health - 4417 Corporation Lane

Dates subject to change. Please confirm dates and times via WaveNet.

8

August Topic: Healthy Living with Diabetes
Presented By: Susan De Abate, RN, MSN/ED, CDE

Diabetes Program, Patient Care Services

October Topic: Stress Management
Presented By: Employee Assistance Program (EAP) Counselor

December Topic: Healthy Habits, Healthy You
Presented By: Karen Godette, M.S., R.D., Health Educator

Health and Preventive Services
Registration, dates, & times are sent through email two weeks before presentation.
Dates subject to change. Please confirm dates and times via WaveNet.

9

8/1/2017 Sentara Albemarle Medical Center 9:00am - 2:00pm Education Conference Room 2
8/3/2017 Sentara Corporate 9:00am - 2:00pm Conference Room 103
8/8/2017 Sentara Norfolk General Hospital 10:00am - 3:00pm A Wing Conference Room
8/9/2017 Optima Health Customer Service - Clearfield 9:00am - 1:00pm Conference Room
8/10/2017 Sentara Virginia Beach General Hospital 8:00am - 1:00pm HEC C
8/15/2017 Sentara Port Warwick 10:00am - 1:00pm Building II Conference Room
8/15/2017 Sentara Williamsburg Regional Medical Center 7:30am - 11:30am Jamestown Room
8/16/2017 Sentara Medical Group - Glenrock 10:00am - 2:00pm Think Hard Conference Room
8/18/2017 Sentara Princess Anne Hospital 7:00am - 1:00pm Private Dining Room
8/21/2017 Sentara CarePlex Hospital 8:00am - 1:00pm 1st Floor Conference Room B
8/24/2017 Sentara Leigh Hospital 9:00am - 2:00pm Virginia Beach Conference Room
8/25/2017 Battlefield Corporate Center 9:00am - 2:00pm Big Idea Conference Room
8/28/2017 Optima Health Virginia Beach 9:00am - 3:00pm Multipurpose Room
8/29/2017 Sentara College of Health Sciences 9:00am - 1:00pm TBD
8/30/0217 Sentara Obici Hospital 10:00am - 2:00pm Classrooms C & D
Sentara Independence
9/7/2017 Sentara Corporate 8:00am - 2:00pm Conjunction/Junction Conference Room
9/11/2017 Sentara Williamsburg Regional Medical Center 9:00am - 2:00pm Conference Room 103
9/11/2017 Sentara Norfolk General Hospital 12:00pm - 3:30pm Yorktown Room
9/12/2017 Landstown Commons 10:00am - 3:00pm A Wing Conference Room
9/13/2017 Sentara Martha Jefferson Hospital 9:00am - 1:00pm Coastal/Admin Arrow Conference Rooms
9/13/0217 Sentara Virginia Beach General Hospital 10:00am - 4:00pm TBD
9/14/2017 Sentara Martha Jefferson Hospital 7:00am - 1:00pm HEC C
9/14/2017 Sentara Princess Anne Hospital 8:30am - 1:00pm TBD
9/18/2017 Sentara Home Health Charlottesville 8:00am - 2:00pm Private Dining Room
9/19/2017 Materials Management 10:00am - 1:00pm TBD
9/20/2017 Sentara Highlands Home Health 9:00am - 1:00pm Demand Conference Room
9/20/2017 Sentara CarePlex Hospital 10:00am - 12:00pm
9/21/2017 Sentara Halifax Regional Hospital 9:00am - 2:00pm 1st Floor Conference Room B
9/21/2017 Sentara Home Health Greater Peninsula 10:00am - 4:00pm TBD
9/21/2017 Lifecare Meadowview 8:30am - 12:00pm Conference Room
9/22/2017 Sentara Northern Virginia Medical Center 8:30am - 2:30pm TBD
9/22/2017 Optima Health Virginia Beach
9/25/2017 Sentara Leigh Hospital TBD TBD
9/26/2017 Optima Health Roanoke 9:00am - 2:00pm Multipurpose Room
9/27/2017 Sentara Williamsburg Regional Medical Center 11:00am - 4:00pm Lafayette River Conference Room
9/27/2017 Battlefield Corporate Center 1:00pm - 3:00pm
9/29/2017 7:00am - 2:00pm Conference Room 2A
10:00am - 3:00pm Big Idea Conference Room

These dates are subject to change. Please visit the Healthy Edge page on WaveNet for the most up-to-date versions of schedules.

10
10

10/2/2017 Sentara Obici Hospital 8:00am - 1:00pm Classrooms C & D
10/3/2017 Sentara College of Health Sciences 9:00am - 1:00pm TBD
10/3/2017 Pace Portsmouth 9:00am - 1:00pm TBD
10/4/2017 Sentara Port Warwick 9:00am - 1:00pm Building II Conference Room
10/4/2017 Sentara New Town Urgent Care 10:00am - 2:00pm Conference Room
10/5/2017 Sentara Independence 9:00am - 3:00pm Conjunction/Junction Conference Room
10/6/2017 Lifecare Norfolk 9:00am - 2:00pm Large Conference Room
10/6/2017 Sentara Northern Virginia Medical Center TBD
10/10/2017 Sentara Albemarle Medical Center TBD Education Conference Room 2
10/11/2017 Sentara Williamsburg Regional Medical Center 9:00am - 2:00pm Conference Room 2A
10/11/2017 Optima Health Richmond 7:00am - 2:00pm TBD
10/12/2017 Optima Health Customer Service - Clearfield 12:00pm - 3:00pm Conference Room
10/13/2017 Sentara Princess Anne Hospital 9:00am - 1:00pm Private Dining Room
10/16/2017 PACE Norfolk 9:00am - 2:00pm TBD
10/17/2017 Sentara Virginia Beach General Hospital 9:00am - 12:00pm HEC A
10/18/2017 Lifecare Chesapeake 10:00am - 4:00pm TBD
10/18/2017 Sentara Martha Jefferson Hospital 9:00am - 2:00pm TBD
10/18/2017 Sentara Gloucester Urgent Care 10:00am - 4:00pm TBD
10/19/2017 Sentara Norfolk General Hospital 9:00am - 1:00pm A Wing Conference Room
10/19/2017 Sentara Martha Jefferson Hospital 7:30am - 1:00pm TBD
10/20/2017 Lifecare Windermere 8:30am - 1:00pm TBD
10/23/2017 Sentara CarePlex Hospital 9:00am - 2:00pm 1st Floor Conference Room B
10/24/2017 Sentara Leigh Hospital 8:00am - 2:00pm Lafayette River Conference Room
10/24/2017 Sentara Halifax Regional Hospital 10:00am - 4:00pm TBD
10/25/2017 Lifecare Woodview 10:00am - 3:30pm TBD
10/26/2017 Lifecare Virginia Beach 8:30am - 2:30pm TBD
10/26/2017 Sentara Williamsburg Regional Medical Center 9:00am - 2:00pm Yorktown Room
10/30/2017 Sentara Northern Virginia Medical Center 12:00pm - 3:30pm TBD
10/31/2017 Sentara Obici Hospital Classrooms C & D
11/1/2017 Lifecare Hampton TBD TBD
11/1/2017 Sentara Williamsburg Regional Medical Center 8:00am - 2:00pm Yorktown Room
11/2/2017 Sentara Belle Harbor 9:00am - 2:00pm 3rd Floor Community Room
11/2/2017 Sentara Halifax Regional Hospital 7:30am - 11:30am TBD
11/6/2017 Optima Health Virginia Beach 9:00am - 12:00pm Multipurpose Room
11/6/2017 Optima Health Richmond 10:00am - 3:00pm TBD
11/7/2017 Lifecare Portsmouth 9:00am - 3:00pm TBD
11/7/2017 Sentara Northern Virginia Medical Center 10:00am - 12:00pm TBD
11/8/2017 Lifecare Currituck 9:00am - 2:00pm 100 Hall Lounge
11/8/2017 Sentara RMH Medical Center TBD
11/9/2017 Sentara Independence TBD Conjunction/Junction Conference Room
11/9/2017 Sentara Martha Jefferson Hospital 9:00am - 2:00pm TBD
11/10/2017 Sentara Virginia Beach General Hospital 8:30am - 1:30pm HEC C
11/10/2017 Sentara Martha Jefferson Hospital 9:00am - 2:00pm TBD
11/10/2017 Sentara Williamsburg Regional Medical Center 10:00am - 4:00pm Yorktown Room
11/13/2017 Sentara Norfolk General Hospital 9:00am - 4:00pm A Wing Conference Room
11/13/2017 Sentara Northern Virginia Medical Center 8:30am - 1:00pm TBD
11/14/2017 Sentara Princess Anne Hospital 8:00am - 3:00pm Private Dining Room
11/15/2017 Sentara Norfolk General Hospital 8:00am - 3:00pm A Wing Conference Room

TBD
8:00am - 2:00pm
7:00am - 4:00pm

11
11

Christine Muldoon

For most people, the term “peer pressure” holds a rather negative connotation. Just the mention of it
generally conjures up images of a teenager on the brink of making a poor decision at the urging of
“the bad kids”. However, peer pressure is alive and well in the everyday lives of adults and it doesn’t
always have to be a bad thing.

Have you ever selected a restaurant based even in part upon a Yelp review? Has a product’s Amazon
star ratings ever influenced your purchasing decision? Has another driver’s “good” action helped you
avoid the urge to run the red light or not stop for a pedestrian? All of these are examples of peer
pressure in action (and, yes, I have to admit based upon my own experiences).

Peer pressure in the workplace

Among the many ways in which peer pressure can manifest or be utilized in a work setting, perhaps
one of the best examples can be seen in team-based wellness program challenges. These activities
capitalize on the positive sides of peer pressure to benefit individuals and organizations alike.

What are wellness challenges? Simply put, they are activities that challenge people to do something
considered beneficial for their health over a specific period of time. Teams are created as a way of
leveraging the power of friendly competition (and, yes, peer pressure). There really is no limit to the
number of challenges that could be developed. If it can be measured, it can become a challenge. The
number of hours slept, minutes exercised, steps taken, ounces of water consumed and more can all
be the focus of a wellness challenge.

Where does peer pressure come in? One employee may encourage a co-worker to join a wellness
challenge team. Team members can feel increased motivation to “do their part” to help their teams
win. People who don’t participate in a particular challenge may be more inclined to be part of anoth-
er one after seeing the camaraderie and results of a prior challenge.1

These positive examples of “peer pressure” can benefit physical health and more. Wellness challeng-
es can develop a greater sense of community in the workplace—something that has been shown to
improve individual happiness as well as productivity. And, that happiness is something that can be
carried home with people at the end of the work day—thereby influencing life outside the walls of an
office.

Once again, what seems like a small thing—a wellness challenge—is found to not only be rooted in

something deeper but impact something much larger than itself. Wellness incorporates every aspect

of a person’s life and must be continually pursued. The realities of life preclude us from achieving

wellness once and calling it done. 12

Even the Dalai Lama follows a daily practice of meditation, prayers, diet and other activities all de-
signed to maintain his enlightened state. He knows that failing to do these things could jeopardize
what makes him “him”. Similarly, a professional athlete does not attain peak performance and condi-
tioning only to then slack off on training or diet. Continual work is needed.
Wellness challenges can be part of helping people remain ever-focused on improving their health and
wellness thanks, in part, to the benefits of peer pressure. I know I was “pressured” into doing my
first—and probably not my last—Spartan race by my brother and I couldn’t be happier about it.

As Senior Director of Market Strategy for WebMD Health Services, Christine Muldoon brings over 15 years of experi-
ence in health care applications and strategy. Her work spans product and market strategy and has been with WebMD
for 10 years. She has a Bachelor’s degree in Business from Providence College and an MBA with a specialization in
healthcare management from the University of Connecticut.

1 MSN – “Peer pressure can be good for you,” Hugh Wilson. http://www.msn.com/en-gb/health/nicorette/peer-pressure-can-be-good-for-you/ar-BB5d1pk. Accessed Febru-
ary 10, 2016.
Reprinted with permission from © 2017 WebMD Health Services

13

Eating "gluten-free" when there's no medical need to do so won't boo

Gluten-free diets have soared in popularity in recent years. But, shun
and it may mean consuming a diet lacking heart-healthy whole grains, a
who can tolerate it, restricting gluten to improve your overall health is lik

Gluten is a protein found

People with celiac disease -- less than 1 percent of the U.S. population
inflammation and intestinal damage. They also have an increased risk of h
according to background information in the study. Recently, researchers

gluten sensitivity, a condition that's not totally understood. "I don't wa
said Chan, an associate professor of medicine at Harvard Medical School.

will help their health -- at least n

For the study, Chan and his colleagues analyzed data on nearly 65,000 wo
history of heart disease when the study started. The study participants comp

four years until 2010. The researchers looked at gluten intake, dividing parti
were to develop heart disease over roughly 26 years. When the researcher
heart disease were not very different. However, people with restricted glute
lower heart risk -- and higher in refined grains, Chan said. So, the researcher

those individuals who consumed the lowest levels of dietary glu

Because the study was observational, however, "we can't say with certaint
cardiologist and professor of medicine at the University of California, Los Angel
Dave, who wasn't involved in the study. "There is a lot of hype about how glute
dementia, a lot of things." Although he finds this new study inconclusive, Dave
have gluten sensitivity or celiac disease go on a gluten-free diet," he said. Dave
reveal what the people who avoided gluten substituted. "Were they picking a m

For people who still want or need to steer clear of gluten, Chan said it's imp
sources of gluten-free fiber, he noted. The study had no foo

SOURCES: Andrew T. UChnaivne,rMs1i4t.Dy .o,fMCPalHif,oarnssiao,ciLaotes professor of medicine, Harvard Medical School, a
division of cardiology, Angeles David Geffen School of Medicine; May 2,

Copyright © 2013-2017 HealthDay. All rights reserved.

By Kathleen Doheny

ost your heart health -- and might even harm it, a new study warns.

nning gluten has no heart benefits for people without celiac disease,
according to the quarter-century study. "For the vast majority of people
kely not to be a beneficial strategy," said study leader Dr. Andrew Chan.
in wheat, rye and barley.

n -- have an immune system reaction when they eat gluten, triggering
heart disease, but that declines after they begin eating a gluten-free diet,

have reported that some people may have what's known as non-celiac
nt to dismiss the fact that there are people who have the sensitivity,"
. But, the rest of the population should not think that going gluten-free
not their heart health, he said.

omen and more than 45,000 men, all U.S. health professionals without a
pleted a detailed food questionnaire beginning in 1986 and updated it every
ticipants into five groups from low to high, then calculated how likely they
rs compared the highest-intake gluten group with the lowest, the rates of
en intake often eat a diet low in fiber-rich whole grains -- which are tied to
rs then adjusted their findings for intake of refined grains. "It appeared that
uten had a 15 percent higher risk of heart disease," Chan said.

ty that this is a cause-and-effect association," Chan said. Dr. Ravi Dave is a
les Geffen School of Medicine. "Eating gluten-free is a big fad right now," said
en produces inflammation and can lead to giving you diabetes, heart disease,
e agreed with the researchers: "We should not recommend people who don't
e also said the study left some questions unanswered. For instance, it doesn't
more unhealthy choice that put them at risk for heart disease?" he wondered.
portant to obtain adequate amounts of fiber. Oats and brown rice are good
od industry funding. It was published online May 2 in BMJ.

and gastroenterologist, Massachusetts General Hospital, Boston; Rav1i5Dave, M.D., professor of medicine,
2017, BMJ, online

1

As a Sentara Healthcare employee, you
have access to a host of resources at your
disposal through your employee wellness
portal, like Daily Victory.
Daily Victory lets you choose up to 5
coworkers to help support you. You’ll be
able to see each other’s activity in real time
and exchange messages to spur you onto
victory.
Your support group will help motivate, en-
courage, and keep you accountable—all
through a little friendly competition!

1 European Journal of Social Psychology
(http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract

16

Any employee who has begun using the app during this calendar year will be included in the drawing.

 Visit the WebMD portal through WaveNet or optimahealth.com

(a onetime registration is required for those who have never visited the site)

 Choose the “Healthy Living” tab at the top of the homepage
 Click on the “Daily Victory” tab from the drop down menu
 Follow the steps at the bottom of the page

17

on a community or school sports team is a great way for
teens to stay in shape and learn teamwork. That's probably why more than
38 million American children and teenagers play at least one sport.

No matter which sport your teen plays -- whether it's soccer, football,
baseball, track, or martial arts -- there's always a risk of getting hurt. The
casualties of teen sports can range from minor sprained ankles and
repetitive strains, to more serious conditions like heat stroke or exercise-
induced asthma. Some kids have serious allergic reactions to bees and other
stinging insects found around playing fields.

To avoid getting hurt or sick on the field, court, and track, teens need to be
prepared. That preparation starts with seeing a health care provider for a
sports physical to make sure their bodies are ready for the season ahead
and that there isn’t a family history or past medical history that requires
further attention.

Some states won't let young athletes start a season or play a new sport
without first having a sports physical. Even if your state doesn't require a
sports physical, it's a good idea for every teen who plays a sport to get one
annually to make sure they're in top shape and healthy enough to safely
participate.

Adolescents, teens, and young adults (ages 12-19) need a well visit with
their doctor each year. A school-based sports physical is not the same thing

and should not be substituted for an annual doctor’s visit.

These well visits give physicians a chance to do a thorough physical exam
and perform scoliosis, vision, and hearing screening tests. Your teen’s doctor
may also address any behavioral, developmental, or social concerns—discussing

safe driving, substance abuse, sexual behavior, diet, and exercise.

Schedule an annual well-care visit for your teen by calling your doctor or
1-800-736-8272 to find a provider near you. You can also visit optimahealth.com

and select “Find Doctors, Drugs, and Facilities”.

18

A sports physical -- also known as a pre-participation physical examination -- is a check-up to assess a
teen's health and fitness as it relates to a sport. It is not the same as a regular physical. During the
sports physical, the health care provider looks for any diseases or injuries that could make it unsafe to
participate in sports and reviews the family's medical history to ensure additional tests are performed
if necessary.

The teen's pediatrician can perform the sports physical. Physician's assistants and nurse practitioners
also can do a sports physical and sign the required forms. While sports physicals are offered at other
clinics, such as those inside some drug store chains, they should not take the place of an annual physi-
cal exam by your teen's pediatricians.
Many schools also offer sports physicals. They'll usually set up stations around the gym, where health
care providers will perform the different medical tests.

Ideally you should try to have the exam done about six to eight weeks before sports season starts. That
way, if the health care provider wants to treat a condition, refer you to a specialist, or do a follow-up
exam, there will be enough time before the sport begins to be cleared to play.

Your teen's sports physical should start with a thorough medical history. The health care provider will
ask about any history of illness, hospitalizations, or injuries that might prevent your teen from play-
ing, or that might limit the amount of activity your teen can handle. Your teen should be asked to fill
out a health history form as well as a teen questionnaire that investigates daily habits and lifestyle
choices ( it asks about drug and alcohol use, among other topics).

SOURCES:National Institute of Arthritis and Musculoskeletal and Skin Diseases: “Sports Injuries.” Rice, S. Pediatrics, April
2008.KidsHealth: "Sports Physicals."American College of Sports Medicine: “Pre-participation Physical Exams.”
© 2016 WebMD, LLC. All rights reserved.

19

You don
have tim
to get si

You may be at
risk for serious
diseases that could
be prevented by

vaccines.

You can reduce You don’t
the chance that want to
you’ll pass on a miss what’s
serious to your important
to you.
loved ones.

You don’t want
to pay the price
of getting sick.

Republished with permission from the Centers for Disease Control and Prevention, January 2017

https://www.cdc.gov/features/adultvaccinations/index.html 20

You may be at
increased risk for
complications from
n’t certain diseases if you
me have a chronic health
ick. condition or weakened
immune system.

You can help
protest those
who can’t get
vaccinated.

You don’t
want to feel
crummy if you
can prevent it!

You can reduce You want
the chance that peace of mind
you’ll pass on a
serious to your that comes
with protecting
loved ones.
your health.

Remember, flu vaccinations are available to all Sentara employees free of charge by visiting
an Occupational Health office or by attending one of several flu clinics scheduled through the
Sentara system.
Getting the vaccine early can help prevent you and your family members from getting the flu
throughout all of flu season. Debunk some common flu vaccines here.

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The term Superfood is used often, but not always with the same meaning. The simplest
way to think of Superfoods is that they offer benefits above and beyond their basic nutrient content.

So you want to do everything you can to stay well and avoid this year’s cold or flu. You might
want to start with your diet. Of course, you need to get enough sleep, stay active, and curb
stress. But then, certain foods can support your immune system and help it protect you.

One of the first things you want to do, says Woodson Merrell, MD, author of The Detox
Prescription, is cut down on foods that lead to inflammation. That includes refined

carbohydrates like white flour or white rice, sugar, and saturated fats found in butter
and other animal fats, such as chicken skin.

Want to "feed your cold"? Make room on your plate for these items:

 Mushrooms: These are good for your im-  Probiotics: These “good” bacteria help keep
mune system, Merrell says, especially shii- your gut healthy. That, in turn, is good for

take, maitake (also known as hen of the your overall immunity. You can find them in
woods), and reishi mushrooms. The familiar fermented food, such as sauerkraut, kefir, and

button mushroom is a good way to get vitamin some yogurts. Look for “live cultures” on the

D, which you also need. Mushrooms, says El- label.
son Haas, MD, author of Ultimate Immunity,  Prebiotics: These are carbs your body can-

are most delicious when cooked. not digest. They are food for probiotics, so

 Garlic: Eating garlic regularly is one of the they’re good to include in your diet. Oats and
best things you can do during cold and flu sea- barley have one called beta-glucan. Onions,

son. Allicin, a natural chemical in garlic, fights bananas, and asparagus have another called
bacteria and possibly viruses too. Remember, inulin.

colds and the flu are caused by viruses, not  Chicken soup: It really does help you

bacteria. through a cold. It helps fight inflammation.
 Citrus: These tangy fruits are a great way to Warm liquids, including chicken soup, can

get vitamin C. It’s a key antioxidant that also soothe your sore throat and help relieve con-

supports your immune system. In addition to gestion.
oranges, grapefruits, and other citrus fruit,  Astragalus : This root is used in traditional

you can get vitamin C from peppers, kiwi, and Chinese medicine to stimulate the immune
strawberries. system. Some studies have found that astraga-

 Herbs and spices: These not only make lus can help your body fight off colds. Alt-

your food tasty, Merrell says, they also have hough it’s often added to soups, it is also
been shown to kill germs. Try curry, which is a available as a supplement. Before you take

mix of spices like hot peppers, turmeric, gar- any supplement, check with your doctor.

lic, and ginger that curb inflammation. Rose-
mary, oregano, and thyme are other herbs
22 © 2015 WebMD, LLC. All rights reserved.
that give you antioxidants.

This can be a side dish, a filling for your omelet, frittata, or quiche, or a topping for meat.

 1 tablespoon olive oil or canola oil  Add oil to large nonstick frying pan or skillet over
high heat. Add mushrooms and
 2 cups sliced crimini mushrooms red pepper and sauté for about 5 minutes, stirring
occasionally.
 1 portabella mushroom, chopped,
about 2 cups  Stir in garlic and green onions. Continue to cook
and stir for a couple of minutes longer.
 1/2 red bell pepper, insides removed,
finely chopped  Stir in the herb of your choice, and add salt and
pepper to taste.
 2 teaspoons minced garlic
YIELD: 4 servings
 2 green onions, white and part of green,
chopped Nutritional Information:
Per serving: 54 calories, 2 g protein, 5 g carbohydrate, 3.5 g fat, 0.3
 1/2 teaspoon dried herb of choice or 1 1/2 g saturated fat, 1.5 g fiber, 4 mg sodium (not including added salt).
teaspoons finely chopped fresh herb
Calories from fat: 58%.
 Salt and pepper to taste (optional)
© 2003-2006 WebMD, Inc. All rights reserved.

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CLOSING Health and Preventive Services announces a new and exclusive domain,
THOUGHTS www.wellnessforme.com, for participants to request Staying Healthy programs.
The Eating for Life, WalkAbout with Healthy Edge, Get Off Your Butt:
Stay Smokeless Life, Healthy Habits, Healthy You, Yoga, and Tai Chi programs
can now be requested online. We are transitioning away from the 1-800-736-8272 phone

number for fulfillment of these mail-to-home programs.

Wellness Advisory Committee The Healthy Edge program is looking for volunteers who would be interested
in participating in an advisory capacity and to share ideas on employee wellness programming. The purpose of
the Wellness Advisory Committee (WAC) is to represent and discuss the wellness interests and needs of Sentara
employees at various locations throughout the system. Our goal is to meet quarterly. What a great way to get
involved!
To contact Healthy Edge call 757-552-7103 or email [email protected]

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