healthy
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winter | 2019
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HEART- HEALTHY EATING
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There’s more to know about the topics highlighted in our print magazine. Click away in any order you choose for fresh insights into your health and news about healthcare innovations in our community.
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Make 2019 Your Healthiest Year Yet!
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Heart- Healthy Eating
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Watch portion sizes with mindful eating.
Sodium, a mineral, is a component of salt. It occurs naturally in many foods, but most Americans get too much. Excess salt holds excess fluid in the body, which raises blood pressure, leading to an increased risk of heart attack, stroke and kidney disease. More than 70 percent of the sodium Americans consume comes from packaged and prepared foods, so look for labels that specify low or reduced sodium and cook with fresh ingredients whenever possible.
Writing foods down helps raise your awareness of what you’re actually consuming every day. Most of us eat quickly because we’re busy and a diary helps us to slow down and enjoy our food. It also helps us to understand what our hunger triggers are, and to understand the difference between emotional eating and real hunger.
Be aware of “emotional eating.”
Keep a diet diary.
Your Heart Doesn’t Beat Just for You. Get It Checked.
Be aware of “emotional eating.”
Whether you're looking for tips and ideas about keeping your heart healthy, or you need treatment and care for a heart condition, specialists at Jersey City Medical Center (JCMC) can help. Click any of the links on this page to learn more.
Refined grains are stripped of grain parts that include important nutrients such as B-vitamins, iron and dietary fiber. Studies indicate that high-fiber foods reduce blood cholesterol levels as well as blood pressure. They also make you feel full faster. Look for foods labeled “whole grain” and boost your consumption of grains like brown rice, oats, bulgur, buckwheat, freekeh, couscous and quinoa.
Sugar
Drink alcohol in moderation.
Meats are a major source of dietary fat and cholesterol, which is linked to coronary heart disease. Low-fat sources of protein include lean meats without skin, skim milk, fish and beans, including soy. Choose main dishes that combine protein and vegetables, such as soups and stir-fries. And watch portion sizes: 2 to 3 ounces of meat (about the size of your palm) is about right.
Eat slowly and enjoy the company at the table. Be aware of portion sizes: A portion of meat should be about the size of a woman’s palm; stuffing and potato dishes should be about the size of your fist. Cut back on second helpings, eat plenty of vegetables and salad, and drink plenty of water.
Keep a diet diary.
Drink alcohol in moderation.
eating for life
Fruits and vegetables
Wanting something to eat can simply mean you need fluid. It can be a symptom of dehydration, not hunger. Water is the best choice.
Drink plenty of water.
To perform its critical task of pushing oxygenated blood to every corner of the body, the average person’s heart beats up to 144,000 times per day. That’s quite a job! Keeping your heart healthy means giving it the fuel it needs while avoiding ingredients that cause damage. Here’s how various foods affect your heart health—and how to make healthy eating a habit.
If you feel lonely or depressed, don’t try to make yourself feel better with food. Instead, listen to music, call a friend or get a massage, manicure or facial. And don’t forget the power of exercise. It really is a mood enhancer.
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The Fannie E. Rippel Foundation Heart Institute at JCMC
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EATING FOR LIFE
6 TIPS FOR STAYING ON TRACK
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Watch portion sizes with mindful eating.
Don't skip meals.
Alcoholic beverages add calories and can impede your ability to burn fat when exercising. Moderation is key: Two glasses of wine (preferably red) for men, and one for women. Have spritzers to extend this by one or two drinks.
Drink plenty of water.
Salt/Sodium
YOUR NEXT STEPS
6 TIPS FOR STAYING ON TRACK
Naturally low in fat, calories and sodium, fruits and vegetables help you feel more full and reduce the temptation to overeat. They also contain fiber, vitamins, antioxidants and minerals that may help prevent cardiovascular disease. The American Heart Association recommends eating across the “five main color groups:” Red & Pink (beets, berries, tomatoes); Blue & Purple (berries, eggplant, grapes, prunes); Yellow & Orange (squash, carrots, sweet potatoes, oranges); White & Brown (pears, cauliflower, garlic, shallots); and Green (artichokes, spinach, kale, zucchini).
You know that what you eat affects your health. But do you know exactly how various foods act on the cardiovascular system? Click on the buttons below to learn how certain elements of your diet can help, or hurt, your heart.
Low-fat protein
If you’re hungry, you may make unhealthy choices. It’s even harder to make good choices when you’re busy and on the run.
Large amounts of sugar contribute to atherosclerosis (hardening of the arteries). Naturally occurring sugars are found in fruits and milk; refined, or processed, sugars are found in cookies, sugar, processed foods and more. The American Heart Association recommends that men have no more than nine teaspoons of processed sugar daily; for women, six teaspoons.
Whole grains
Sugar
Whole grains
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Salt/Sodium
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A healthy diet is one of the best ways to fight cardiovascular disease. Moreover, when you eat mostly nutritious (and delicious!) foods, your mood will improve and your energy level will soar. How can you break old, unhealthy eating habits and get all of those great benefits? Try these tips to keep yourself motivated.
Fruits and vegetables
Low-fat protein
Don't skip meals.
EATING FOR LIFE
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Heart- Healthy Eating
6 tips for staying on track
HEART- HEALTHY EATING
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Who Are the Doctors?
Telemedicine: Healthcare at Your Convenience
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The average cost of a telehealth visit is $40 to $50 (RWJBarnabas Health TeleMed visits cost $45). The average estimated cost of an in-person doctor visit is $136 to $176.*
How Much Does it Cost?
A
*Source: JAMA Internal Medicine
Streamline Appointments
RWJBarnabas Health TeleMed offers videoconference appointments with U.S. board-certified physicians via a secure network. Appointments are fast, convenient and comply with all privacy standards. Here are some of the additional advantages for patients.
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Get the Advice You Need
How Much Does it Cost?
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Why Would I Use TeleMed?
Why Telemedicine?
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A
In a recent survey, 85 percent of patients said they were able to resolve their healthcare needs through video visits.
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Why Telemedicine?
Save Money
Best-in-class maternity care close to home.
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What Kinds of Problems Can Be Treated?
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What Kinds of Problems Can Be Treated?
A
How Does it Work?
Get the scoop on getting started with RWJBarnabas Health’s TeleMed service.
TeleMed
Avoid Scheduling Delays
Why Would I Use TeleMed?
A
FAQs about RWJBarnabas Health TeleMed
Source: 2017 Survey of Physician Appointment Wait Times, Merritt Hawkins Associates
Q
For RWJBarnabas Health TeleMed visits, a charge of $45 will be billed to the credit card on file at the time of the service.
RWJBarnabas Health’s new TeleMed service is a private, secure tool that allows people to get medical help via video, using their smartphone, tablet or computer—when they need it, wherever they are. When can you use this service? Here’s what you need to know.
Avoid Scheduling Delays
Save Money
*Source: Alliance for Connected Care
Virtual doctor visits, on demand: With RWJBarnabas Health TeleMed, a doctor is available via videoconference 24/7/365 through your personal devices.
You can enroll by downloading the iOS or Android mobile app (search “RWJBarnabas Health TeleMed”), or by visiting the website.
Who Are the Doctors?
Why Telemedicine?
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The average total time for an in-person doctor visit is 121 minutes, including travel time. Of the 121 minutes, only 20 minutes is spent in physician contact.* Telemedicine cuts out that travel and waiting time.
Get the Advice You Need
FAQs about RWJBarnabas Health TeleMed
Streamline Appointments
FAQs about RWJBarnabas Health
How Do I Sign Up?
Source: American Well Survey, 2017
While RWJBarnabas Health TeleMed doesn’t replace your relationship with your primary care doctor, it’s a convenient way to access high-quality care at home or while away, at any time of day or night 365 days a year, and at a lower cost than a visit to an urgent care center or emergency department.
The average time it takes to schedule an in-person, new patient physician appointment in major metropolitan areas is 24 days.* With RWJBH TeleMed, appointments are available any time of day or night, 365 days a year.
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Using a smartphone, tablet, laptop or desktop computer, you can log in, view profiles of the doctors who are “on call” and connect to the doctor of your choice via video. The doctor can diagnose, treat and prescribe medication as appropriate.
HEART- HEALTHY EATING
TELEMEDICINE MAIN
Learn More About RWJBarnabas Health TeleMed
Telemedicine can be used to treat a range of common health complaints, such as colds and flu, earache, minor rashes, abdominal pain, allergies, pink eye, joint pain and muscle strains. Telemedicine should not be used for medical emergencies, including chest pain or pressure; uncontrolled bleeding; coughing or vomiting blood; difficulty breathing; sudden dizziness, weakness, change in vision, slurred speech, numbness or other neurological changes. In those cases, call 911 or go to the emergency department instead.
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How Does it Work?
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All RWJBarnabas Health TeleMed doctors are U.S. board-certified, licensed, credentialed doctors who average 15 years in urgent, emergency or primary care medicine, and who have been trained in telehealth.
Avocado and Crab Salad
Q
Do you have any advice for young athletes?
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How do you make sure to stay hydrated?
During the season, I save most of my energy for games. After the season, I take a month off from physical activity to give my body a rest. Then I work out and skate three times a day, five days a week. My advice for athletes is to focus on what your weaknesses are. Some athletes might already have a very strong core, but need to work on their foot speed. Overall, don’t worry about what you’re good at—just try and correct stuff that might be hampering you a little bit.
Healthy Habits from Devils Star Taylor Hall
A
Two powerhouse organizations work together to promote health, fitness and fun throughout New Jersey.
Asian-Style Chicken Burger
• Cooking spray • 1 small carrot, grated • 1 small red onion, halved • 1 pound ground chicken • 1/4 cup panko (Japanese breadcrumbs) • 4 tablespoons hoisin sauce • 1 tablespoon peeled, grated ginger • 4 teaspoons low-sodium soy sauce • 3 teaspoons hot Asian chili sauce, such as sambal oelek • 8 ounces white mushrooms, thinly sliced • 2 teaspoons toasted sesame oil • Juice of 1 lime • 4 whole-wheat sesame hamburger buns
bryce salvador, devils alumnus, helps out at a blood drive sponsored by the devils and RWJBarnabas Health.
the Little Devils Zone
devils brett Seney, Will Butcher and Blake coleman visit a fan at rwjuh New Brunswick.
Healthy Habits from Devils Star Taylor Hall
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• How do you eat for peak performance? • How do you make sure to stay hydrated? • What’s your workout routine? • Do you have any advice for young athletes?
INGREDIENTS
How do you eat for peak performance?
Compassion in Action
brian boyle, kyle palmieri and taylor hall spread cheer at saint barnabas medical center.
Teaching Hockey and Sportsmanship
• 2 cups uncooked elbow macaroni or penne • 1 tablespoon butter • 1 small yellow onion, cut into thin rings • 5 cups chicken or vegetable broth • 1 small butternut squash, cubed (4-5 cups) • 3/4 cup milk • 1 teaspoon salt • 2/3 cup shredded cheese (note: smoked cheddar is recommended, but any kind of cheese will work) • Parsley for topping • Salt and pepper to taste
A WINNING COMBINATION
Bringing Communities Together
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travis zajac, andy greene and ben lovejoy get into the spirit at saint barnabas medicaL center.
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Healthy Habits from Devils Star Taylor Hall
Q
Teaching Hockey and Sportsmanship
CLICK EACH question to read the answer
• How do you eat for peak performance? • How do you make sure to stay hydrated? • What’s your workout routine? • Do you have any advice for young athletes?
A
Devils alumnus Bruce driver helps bring "love Your Melon" hats to children at newark beth israel medical center.
SERVES
and
Q
Building Strong Communities
the new jersey Devils Spread Holiday Cheer at RWJBarnabas Health Facilities
SERVES
Healthy Cooking with the Devils
Good nutrition is essential to healthy living, so RWJBarnabas Health has teamed up with the New Jersey Devils and Jason Choate, Senior Executive Chef at Prudential Center, to provide healthy snacks at all Prudential Center events. In addition, the organizations have collaborated to create these delicious, healthy recipes that are perfect for athletes, fans and families.
BUTTERNUT SQUASH MAC AND CHEESE
• How do you eat for peak performance? • How do you make sure to stay hydrated? • What’s your workout routine? • Do you have any advice for young athletes?
DIRECTIONS
A WINNING COMBINATION main
Staying as well hydrated as possible is huge. You don’t want cramps during the game. I drink two 500-milliliter bottles of water as soon as I wake up, to get my metabolism going. All day I drink a ton of water and during games, as many fluids with electrolytes as possible.
the Devils Spread Holiday Cheer at RWJBarnabas Health Facilities
Q
Compassion in Action
BUTTERNUT SQUASH MAC AND CHEESE
With a free Little Devils membership, children 12 years of age and under can visit the designated Little Devils Zone across from section 18 on the main concourse of the Prudential Center. There, they’ll find: • Stick-handling mats for practicing skills • Radar to see how fast their shots are • Signs produced by RWJBarnabas Health that explain the different muscles used while taking a slap shot and while stick handling • Banner to see how tall they are and how their wingspan compares to the NJ Devil • A bubble hockey machine, coloring table and other fun activities
A
What’s your workout routine?
A
Healthy Habits from Devils Star Taylor Hall
• How do you eat for peak performance? • How do you make sure to stay hydrated? • What’s your workout routine? • Do you have any advice for young athletes?
Q
• Preheat the oven to 375 degrees F. Mist a baking sheet with cooking spray. • Grate 1/2 the onion and put it and the grated carrot into a large bowl. Add the chicken, panko, 2 tablespoons hoisin sauce, the ginger, 3 teaspoons soy sauce and 1 teaspoon hot Asian chili sauce and mix until combined. • Shape the chicken mixture into 4 patties and place on the prepared baking sheet. Bake until cooked through, about 20 minutes. • Meanwhile, thinly slice the remaining 1/2 onion. Toss with the mushrooms, sesame oil, lime juice and the remaining 1 teaspoon soy sauce in a bowl. • Mix the remaining 2 tablespoons hoisin sauce and 2 teaspoons hot Asian chili sauce with 1 tablespoon water in another bowl. • Warm the hamburger buns in the oven. Serve the burgers on the buns with a drizzle of the hoisin-chili sauce and some of the mushroom mixture
Bringing Communities Together
Healthy Cooking with the Devils
Asian Chicken Burger
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6
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I tend to avoid sugar. With the calories we expend, it’s very important for me to digest healthy carbohydrates and lots of protein. I keep my diet pretty simple—protein, carbohydrates and then as much roughage as I can—a side dish like asparagus or sweet potatoes, and always a salad with dinner. Gluten-free pasta, rice and quinoa—those are really good for people like me who expend a lot of energy. I stick to snacks that are low in carbohydrates and high in fat, like nuts, or high in protein, like Greek yogurt. That kind of snack is not going to give you a big burst of energy before bedtime, so it will allow you to rest properly. My cheat foods are cheeseburgers and pizza. Maybe once a week you have yourself a night where you have those things. Certainly, you’ve got to live your life.
4
Some parents have their kids in hockey year-round. You see these kids who are amazing hockey players, but they just don’t seem to have a passion for it. I would say that you have to try out different things and have some free time. You have to really love whatever you do. The thing that you have the most passion for in life is what you’re going to be successful at.
RWJBarnabas Health and the New Jersey Devils are committed to promoting the health and welfare of New Jersey communities. The annual Running with the Devils 5K Run and Walk raises funds for excellent and compassionate care in RWJBH hospitals. New Jersey Devils players regularly visit RWJBH facilities and bring enjoyment to patients, their families and employees alike.
Healthy Habits from Devils Star Taylor Hall
RWJBarnabas Health (RWJBH) offers education for youth hockey players that promotes optimal performance and good health while building confidence, sportsmanship and life skills. RWJBH partners with the New Jersey Devils to provide Learn to Play programs, and conducts clinics at each of the more than 30 hockey rinks affiliated with the Devils.
Healthy Habits from Devils Star Taylor Hall
RWJBarnabas Health the New jersey Devils
• Cook the macaroni according to package directions. Drain and set aside. • Heat the butter in a large skillet over medium low heat. Sauté onion until fragrant and golden. • Meanwhile, bring the broth to a boil and add the squash. Cook for 5-7 minutes or until fork-tender. Drain, reserving 1/2 cup broth. • Transfer squash to the blender. Add the onions, milk, salt and reserved broth and puree until completely smooth and creamy. This should yield about 4 cups of sauce. • Pour the pureed sauce over the cooked noodles and add the shredded cheese. Stir to melt the cheese; add water or milk to adjust consistency as needed. Serve with parsley, salt and pepper to taste.
Teaching Hockey and Sportsmanship
Healthy Cooking with the Devils
new jersey devils partnership
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HEART- HEALTHY EATING
READ Q&A with Taylor Hall
• How do you eat for peak performance? • How do you make sure to stay hydrated? • What’s your workout routine? • Do you have any advice for young athletes?
Building Strong Communities
DIRECTIONS
Treat Pain
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YOUR NEXT STEPS
5
A fracture in a knee bone is usually caused by high-impact trauma, such as a fall, and most commonly involves the patella (kneecap). The end of the femur (thighbone) and tibia (shinbone) also may be fractured.
Tendon Tears
What to Do if You Hurt Your Knee
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What to Do if You Hurt Your Knee
Patella (Kneecap)
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Your pain lasts for a week and/or is accompanied by significant swelling, redness, tenderness and warmth or fever. You should also call if you’re concerned about the pain for any reason.
Tibia (Shinbone)
5 Common Knee Injuries
Call 911 or go to the Emergency Department if…
The meniscus is the tough, rubbery cartilage in the knee joint that helps absorb shock. Meniscus tears are common in sports that require jumping or sudden changes of direction, squatting and twisting.
2
Anterior Cruciate Ligament Injury
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The pain is extreme, and/or knee or leg bones look deformed and can’t bear any weight.
Femur
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The posterior cruciate ligament (PCL), larger and stronger than the ACL, connects the thighbone to the shinbone. It can be injured by a blow to the knee while it’s bent (such as during a fall or car accident) or during contact sports.
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Meniscus tear
Anterior Cruciate Ligament Injury
YOUR Next Steps
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help relieve pain and swelling.
Common Knee Injuries
KNEE INJURIES: WHAT TO KNOW
You can help prevent knee injuries by warming up and stretching before sports or workouts, and by doing regular exercises that keep the leg muscles around your knee, especially the quadriceps, strong. If you do hurt your knee, assess your symptoms and take appropriate action.
Patellar Tendon
4
We need our knees! These joints perform a marvelously complex interaction between bones, ligaments, cartilage, tissue and muscle that allows us to bend, sit, walk and run. Here’s what happens when knees get hurt—and what to do about it.
your next steps
Learn about JCMC’s Outpatient Rehabilitation Services
5 Common Knee Injuries
Quadriceps Tendon
Call the doctor if…
Call the doctor if…
Fibula
Follow the RICE method: Rest, Ice the area, Compress with a wrap or elastic sleeve and Elevate the knee as much as possible.
The knee, the largest joint in the body, is also the most vulnerable to injury. That's because it supports a lot of body weight and is under considerable stress during athletics and everyday use.
knee injuries
From sports medicine through joint replacement and rehabilitation, Jersey City Medical Center (JCMC) can help with world-class orthopedic care.
Fracture
Tendons are strong cords of fibrous tissue. The quadriceps tendon attaches the quadriceps muscles to the kneecap (patella); the patellar tendon attaches the top of the shin to the patella. Tendon tears occur with impact from a fall or jump, or with weakness from tendinitis (inflammation from overuse or infection).
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1
A ligament is a tough band of tissue that connects bone to bone. The anterior cruciate ligament (ACL) runs diagonally inside the knee joint. Injuries ranging from a mild sprain to a complete tear can be caused by landing awkwardly from a jump, by a sudden stop or by a quick change in direction of motion.
Treat Pain
3
5
Anterior Cruciate Ligament
What to Do if You Hurt Your Knee
Fracture
Posterior Cruciate Ligament Injury
Posterior Cruciate Ligament Injury
Meniscus
Call 911 or go to the Emergency Department if…
Meniscus tear
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Where you get your healthcare matters. At Jersey City Medical Center, we partner with other local organizations and residents to create healthier communities. We hope you’ve found this information useful. Be part of our better health movement by using the links below to share this interactive digest with friends and family.
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