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healthy
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HEART- HEALTHY EATING
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knee injuries
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Make 2019 Your Healthiest Year Yet!
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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Heart- Healthy Eating
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NEW JERSEY DEVILS PARTNERSHIP
TABLE OF CONTENTS
HEART- HEALTHY EATING
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knee injuries
Sugar
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.
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.
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.
YOUR NEXT STEPS
Whole grains
Salt/Sodium
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heart-healthy Eating MAIN
HEART- HEALTHY EATING
6 tips for staying on track
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6 TIPS FOR STAYING ON TRACK
Heart- Healthy Eating
Low-fat protein
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).
Salt/Sodium
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EATING FOR LIFE
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.
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Whole grains
Fruits and vegetables
Low-fat protein
Don't skip meals.
Drink plenty of water.
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.
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.
Keep a diet diary.
Drink alcohol in moderation.
Keep a diet diary.
YOUR NEXT STEPS
Wanting something to eat can simply mean you need fluid. It can be a symptom of dehydration, not hunger. Water is the best choice.
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.
Drink alcohol in moderation.
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.
Watch portion sizes with mindful eating.
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.
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Watch portion sizes with mindful eating.
Be aware of “emotional eating.”
TABLE OF CONTENTS
Be aware of “emotional eating.”
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.
Your Heart Doesn’t Beat Just for You. Get It Checked.
The Fannie E. Rippel Foundation Heart Institute at JCMC
Drink plenty of water.
Don't skip meals.
EATING FOR LIFE
Fruits and vegetables
6 TIPS FOR STAYING ON TRACK
knee injuries
eating for life
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.
Sugar
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.
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.
your next steps
TELEMED FOR YOU
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Why Telemedicine?
For RWJBarnabas Health TeleMed visits, a charge of $45 will be billed to the credit card on file at the time of the service.
Who Are the Doctors?
Source: American Well Survey, 2017
Streamline Appointments
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.
Q
How Do I Sign Up?
You can enroll by downloading the iOS or Android mobile app (search “RWJBarnabas Health TeleMed”), or by visiting the website.
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What Kinds of Problems Can Be Treated?
Why Would I Use 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.
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.
TELEMEDICINE MAIN
HEART- HEALTHY EATING
FAQs about RWJBarnabas Health TeleMed
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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.
*Source: Alliance for Connected Care
Get the Advice You Need
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.
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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.
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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How Does it Work?
Avoid Scheduling Delays
FAQs about RWJBarnabas Health
Save Money
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.*
Why Would I Use TeleMed?
TeleMed
YOUR NEXT STEPS
Get the Advice You Need
How Do I Sign Up?
Streamline Appointments
A
Get the scoop on getting started with RWJBarnabas Health’s TeleMed service.
Virtual doctor visits, on demand: With RWJBarnabas Health TeleMed, a doctor is available via videoconference 24/7/365 through your personal devices.
Who Are the Doctors?
A
Enroll Now
How Much Does it Cost?
FAQs about RWJBarnabas Health TeleMed
How Much Does it Cost?
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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What Kinds of Problems Can Be Treated?
How Does it Work?
A
Save Money
A
Learn More About RWJBarnabas Health TeleMed
Source: 2017 Survey of Physician Appointment Wait Times, Merritt Hawkins Associates
Telemedicine: Healthcare at Your Convenience
Best-in-class maternity care close to home.
A
knee injuries
Why Telemedicine?
*Source: JAMA Internal Medicine
In a recent survey, 85 percent of patients said they were able to resolve their healthcare needs through video visits.
Avoid Scheduling Delays
YOUR NEXT STEPS
Why Telemedicine?
your next steps
TELEMED FOR YOU
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.
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.
READ Q&A with Taylor Hall
Teaching Hockey and Sportsmanship
RWJBarnabas Health the New jersey Devils
Bringing Communities Together
A
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Healthy Habits from Devils Star Taylor Hall
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BUTTERNUT SQUASH MAC AND CHEESE
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.
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• 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
Building Strong Communities
Asian Chicken Burger
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.
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.
• 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.
A WINNING COMBINATION main
Healthy Cooking with the Devils
Healthy Cooking with the Devils
A
Q
What’s your workout routine?
HEART- HEALTHY EATING
• 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?
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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?
DIRECTIONS
Q
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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?
Healthy Habits from Devils Star Taylor Hall
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
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.
Compassion in Action
Compassion in Action
BUTTERNUT SQUASH MAC AND CHEESE
Healthy Habits from Devils Star Taylor Hall
DIRECTIONS
Teaching Hockey and Sportsmanship
• 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
the Devils Spread Holiday Cheer at RWJBarnabas Health Facilities
SERVES
the new jersey Devils Spread Holiday Cheer at RWJBarnabas Health Facilities
Healthy Habits from Devils Star Taylor Hall
Building Strong Communities
Devils alumnus Bruce driver helps bring "love Your Melon" hats to children at newark beth israel medical center.
devils brett Seney, Will Butcher and Blake coleman visit a fan at rwjuh New Brunswick.
A
A WINNING COMBINATION
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brian boyle, kyle palmieri and taylor hall spread cheer at saint barnabas medical center.
Two powerhouse organizations work together to promote health, fitness and fun throughout New Jersey.
Do you have any advice for young athletes?
• 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
Avocado and Crab Salad
SERVES
Healthy Habits from Devils Star Taylor Hall
Q
travis zajac, andy greene and ben lovejoy get into the spirit at saint barnabas medicaL center.
the Little Devils Zone
Healthy Cooking with the Devils
Asian-Style Chicken Burger
bryce salvador, devils alumnus, helps out at a blood drive sponsored by the devils and RWJBarnabas Health.
Q
INGREDIENTS
A
• 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?
Bringing Communities Together
• 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
Teaching Hockey and Sportsmanship
How do you make sure to stay hydrated?
How do you eat for peak performance?
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.
INGREDIENTS
TABLE OF CONTENTS
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TELEMED FOR YOU
Healthy Habits from Devils Star Taylor Hall
knee injuries
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Call the doctor if…
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.
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).
Learn about JCMC’s Outpatient Rehabilitation Services
Anterior Cruciate Ligament
Follow the RICE method: Rest, Ice the area, Compress with a wrap or elastic sleeve and Elevate the knee as much as possible.
knee injuries main
3
Treat Pain
Control Swelling
5 Common Knee Injuries
your next steps
From sports medicine through joint replacement and rehabilitation, Jersey City Medical Center (JCMC) can help with world-class orthopedic care.
What to Do if You Hurt Your Knee
Tendon tears
Call the doctor if…
Meniscus tear
CLICK HERE
Posterior Cruciate Ligament Injury
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.
Posterior Cruciate Ligament
Fibula
Quadriceps Tendon
5
1
to learn more.
Fracture
Visit the JCMC Orthopedic Institute
Meniscus
Fracture
Posterior Cruciate Ligament Injury
Call 911 or go to the Emergency Department if…
What to Do if You Hurt Your Knee
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.
5
KNEE INJURIES: WHAT TO KNOW
YOUR Next Steps
new jersey devils partnership
HEART- HEALTHY EATING
YOUR NEXT STEPS
5 Common Knee Injuries
knee injuries
Treat Pain
Call 911 or go to the Emergency Department if…
TABLE OF CONTENTS
Patellar Tendon
Control Swelling
Tendon Tears
CLICK EACH LINK TO LEARN MORE
What to Do if You Hurt Your Knee
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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Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help relieve pain and swelling.
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.
Anterior Cruciate Ligament Injury
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.
The pain is extreme, and/or knee or leg bones look deformed and can’t bear any weight.
Meniscus tear
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Femur
or
2
Common Knee Injuries
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.
Patella (Kneecap)
Tibia (Shinbone)
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.
Anterior Cruciate Ligament Injury
For an orthopedist near you, call
1-888-724-7123
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