Healthy Lifestyle Guide Fall 2014

KENNER ARMY HEALTH CLINIC

HEALTHYLIFESTYLEGUIDE

FALL 2014

www.fortleetraveller.com2 • HEALTHY LIFESTYLE GUIDE • FALL 2014

It is my pleasure to share our annual fall health care supplement to the Fort Lee community – Kenner Army Health Clinic Fall/Winter Healthy Lifestyle Guide.

This year’s lifestyle guide allows us the opportunity to share with you tips and tidbits to make this your healthiest Fall/Winter yet. Other focuses extend from significant renovations and improvements to the facility to the implementation of new views and constructs focused on beneficiaries being a key component of their own health care.

The Army’s Patient Centered Medical Home model of care provides the catalyst for a new vision as we transform from a health care system to a system for health; further enabling Soldiers and Families to become healthier as we align with the new Performance Triad – of sleep, nutrition and activity.

Much of the content in the guide is geared towards promoting the Performance Triad and the vital components. The three primary components of sleep, activity and nutrition are aimed at educating the community on the importance of healthy living and inculcating a more holistic approach to health care.

Both the Patient Centered Medical Home care model and the Performance Triad are initiatives we believe strengthen the bond between our primary care teams and the Soldiers and Families they serve.

Being healthy is more than the absence of illness. We believe that achieving improved health means taking a proactive approach to your well-being. In addition to this guide, our campaign for a healthy lifestyle includes several

events and activities such as the Kenner annual volksmarch and Performance Triad 26 week challenge that support this vision.

At Kenner, we are most proud of our commitment to gaining your trust and providing a seamless continuity of care. Our tagline, “Your Care. Your Trust. Our Mission,” embodies our military and civilian staffs’ daily commitment to gaining our beneficiaries trust. Our goal remains to be the primary care provider of choice for all our patients and the Department of Defense’s premier integrated system for health.

Providing continuity of care is measured in terms of how well we do at meeting our beneficiaries’ medical needs with their primary care manager. We welcome your feedback and encourage you to use one of three means to provide us with feedback on your recent experience at Kenner.

After your appointment at Kenner, you will likely receive an Army Provider-Level Satisfaction Survey from the Army Surgeon General. This will either come in the mail or online in a virtual context. This survey is vital to our ability to address your health care concerns as well as what we can sustain. An additional benefit is that the U.S. Army Medical Command rewards us based on your score with specific funding that we can then turn around and use to purchase new equipment, additional staff as well as other services that in turn benefit you, the patient. The key to the APLSS survey outcome is for us to achieve an exceptional rating in satisfaction in order for us to qualify for the additional funding. If at any time during your healthcare experience you find that you are not completely satisfied, we ask that you request to

speak with one of the leadership elements in the clinic or the Patient Advocate ((804) 267-0338) so that we may have an opportunity to address your concern prior to you leaving the clinic. If you do not want to wait to discuss with clinic leadership or the Patient Advocate, you can also fill out the online Interactive Consumer Evaluation (ICE) comment card to share your experience at Kenner. The timeline goal for the ICE system is to have a representative from that service get back in touch with you within 72 hours or less to address your complaint or suggestion.

Kenner’s mission and vision parallel our efforts to become the healthcare team of choice and the leading institution in MEDCOM for healthy initiatives for Service members AND their families. Using this year’s healthy lifestyle guide as a tool, coupled with Kenner’s continuity of care methodology, we hope you and your family are up to the challenge of staying healthy and thereby, living healthier lives.

My command team and I hope you will enjoy this year’s guide and use it as a reference for upcoming events and activities. We look forward to providing you with the highest quality and compassionate health care possible in the coming year and beyond!

“Your Care. Your Trust. Our Mission.”

COL Thomas S. Bundt, PhD., FACHECommander, Kenner Army Health ClinicFort Lee, VA

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Facility construction and re-vitalization activity for Kenner Army Health Clinic, the Bull Dental Clinic and the Fort Lee Veterinary Treatment Facility building complex was ro-bust and energetic last year.

The Kenner Army Health Clinic (KAHC) has had on-going interior renovations through a series of projects that began in FY 2013-2014, at a cost of over four million.

One of the most visible projects has been the renovation to our Family Medicine Clinic. This project completed the implementation of the Patient Centered Medical Home standard within our Family Medicine Clinic.

Other projects completed in FY14 include the installation of new security video system in all of our medical buildings and a new state of the art public addresses system.

The B Avenue parking lot has been resur-faced and painted giving KAHC an additional eighteen parking places for our patients and staff.

Other successful projects this year were the renovation of the first floor C wing, adding a new 680 square foot training class room, and replacement of exterior window screens in the main clinic.

Kenner’s main heating, ventilation, and air conditioning chiller system and controls were replaced with a new high energy efficiency system which will reduce utility costs and us-age over the next few years.

Other upgrades were energy saving improve-ments to all mechanical, plumbing and electri-cal systems of the medical buildings on Fort Lee.

The revitalization of the clinic, which is more than 50 years old continues with sever-al new projects programmed for FY15. These projects include replacement of the original main electrical switch gear system; renova-tion of the Active Duty Clinic into Patient Cen-tered Medical Home model; and the repair and replacement of the sidewalks on the B Avenue entrance side of the clinic.

Kenner works to improve facilitiesBy TIM NOLAN, Facilities Director, Kenner Army Health Clinic

www.fortleetraveller.com FALL 2014 • HEALTHY LIFESTYLE GUIDE • 3


PCMH & Performance Triad –

A WINNING COMBINATION

You have probably heard about the concept of “Patient Centered Medical Home (PCMH).” But what does it really mean to you?

The concept of PCMH has been around for decades, however, the U.S. Army Medical Command and much of the Civilian Medical System have adopted the principles and practices of PCMH because of the proven benefits of improved patient satisfaction, quality of care, access to care, and patient safety. Kenner Army Health Clinic has received the National Committee for Quality Assurance (NCQA) certification as a Level III Army Patient Centered Medical Home in December 2012.

THE KEY PRINCIPLES OF A PATIENT CENTERED MEDICAL HOME ARE:1. Creation of smaller care teams which are able to provide improved continuity and coordina-tion of your care. You are assigned to an individual healthcare provider and associated team of nurses in one of our six PCMH teams: JAMES & YORK teams in the Family Medicine Clinic; HONOR & VALOR teams in the Active Duty Clinic; and ZEBRA & HORSE Teams in the Pediatric Clinic. Our providers and nurses are now co-located in “Team Rooms” which creates constant communication between the providers and nursing staff about your health and coordination of care needs.

2. Enhanced avenues to your access of care is accomplished using an “open access” system of appointing which has fewer restrictions on filling particular appointment types. The Relay Health secure patient portal messaging system is also available which allows you to go on-line and directly message your care team with questions, request appointments, and receive periodic messages from Kenner about upcoming events and services provided. You also have “Tricare Online” available to you for making appointments with your healthcare team.

The Army Surgeon General, Lieutenant General Patricia D. Horoho, has launched a campaign to stress the importance of three critical aspects of healthy living: Activity, Nutrition, and Sleep.

Kenner, in turn, is promoting and providing helpful information and suggestions to our patients on how to ensure they are getting enough exercise throughout the day, eating balanced meals which are tailored to the patient’s specific medical conditions, and assistance with strategies to help improve the quality and amount of needed sleep.

Talk to your primary care provider to learn more about the value of Patient Centered Care and how the Performance Triad initiatives will improve health and wellness.

By LIEUTENANT COLONEL KENNETH R. WEST D.O., Chief, Primary Care Division, Kenner Army Health Clinic

By KIMBERLY SCHOEN, RN Clinic Nurse Manager, Family Medicine Clinic, Kenner Army Health Clinic

By DENEEN ARCHER RN, BSN Patient Safety Infection Control Manager,Kenner Army Health Clinic

Research shows that patients who have a good relationship with their clinicians receive better and are happier with their care.

Communication is at the heart of the healthcare provider-patient relationship. The importance of patient and family engagement is essential. Patients and their families are partners in the effort to im-prove the quality and safety of healthcare. Their participation as active members of their own health care team is an essential component of making care safer and in reducing hospital readmissions. Initiatives have been created to foster this effort of patient involvement. Tips on what questions to ask and how to prepare for your appointment help the patient be more of an active participant in their care, and allows them to make informed decisions about their medical care and treatment plan.

The Department of Defense (DOD) Military Health System has joined the Department of Health & Human Services’ “Partnership for Patients” ini-tiative. This endeavor brings together the private sector and governmental agencies in a shared ef-fort to make inpatient medical care safer, more reliable and less costly. Goals of the partnership focus on keeping patients from getting injured or from becoming sicker while receiving care, and helping patients to heal without complications.

The National Patient Safety Foundation recom-mends you use three questions to improve commu-nications with your health care team and improve your health literacy.

The first is “What is my problem?” The problem could be acute such as an infection, a chronic problem such as diabetes, or a health maintenance problem such as obesity. Knowing what your problem or problems are will define the objectives or goals of your care.

The second question is “What do I need to do?” You cannot fully participate in your care if you do not know what actions you can take to improve your problem. As mentioned earlier, er-rors by patients in taking their medications is a sig-nificant problem in health care. Be sure you clearly understand. Ask for further clarification and writ-ten instructions if you are not sure. It helps to re-peat the instructions back to the health care pro-viders so that they know you understand as well.

The third question is “Why is it important for me to do this?” If you do not understand what the recommended treatment is expected to accom-plish, you will not know if it is effective. For exam-ple, if you think taking a cholesterol medication is only to lower your cholesterol, you may stop when the desired outcome is achieved. If you know it is to help prevent a heart attack or stroke for the rest of

your life you are more likely to continue taking it. To learn more about the Ask Me 3TM and other

patient safety initiatives visit www.npsf.org

When you do not understand, ask for clarifica-tion. Don’t be embarrassed because you don’t get it the first time. Medical terminology is complicated and you cannot expect to understand everything. If you have access, use the internet to research your health issues. Write down any questions you have so that you don’t forget to ask them at your next appointment. If you need an answer sooner, call your health care team. Don’t be intimidated by health care professionals. They are people just like you who are there to work with you to achieve your optimal health.

Be more involved with your health care

BE A PARTNER WITH YOUR HEALTHCARE PROVIDERS

What can you, the consumer of healthcare, do to help insure you are not involved in a preventable accident or hospital acquired condition?

• Ask questions. Write down your questions and the answers. You have a right to the informa-tion and to have all your healthcare questions answered.• Provide accurate healthcare informa-tion. Keep an accurate record of your medical and surgical health history. Keep with you a list of your current medications and be sure it gets updated after each episode of healthcare.• Ask everyone to “wash their hands.” You have the right to know every healthcare provider who comes in direct contact with you has washed his/her hands. • Be sure it is for you. Before you receive any medication, test or procedure be sure the staff confirms who you are.• Check out your healthcare facility. You have a right to know you hospitals performance when it comes to infection rates and other param-eters. There many sights to check such as http://www.hospitalcompare.hhs.gov

In order to make health care safer, more reliable and less costly everyone including you needs to be engaged in the effort. Without your full engage-ment in these initiatives the healthcare system will never be able to reach its optimal level of safety and effectiveness.

For more information on “Partnership for Pa-tients” go to: http://www.healthcare.gov/center/programs/partnership/index.html


By ITANYA MILLIGAN-ARTIS BSN, RN-BC,Nurse Case Management Supervisor, Kenner Army Health Clinic

The Clinic Nurse Case Management staff is an integral part of the health care team at Kenner Army Health Clinic.

Their role is to empower patients, giving them and their fami-lies’ access to greater understanding of their disability or disease,

a larger voice in the delivery of their care and more personalized attention to their particular needs.

The Case Manager enables patients and their families to make informed decisions. The Case Managers at Kenner Army Health Clinic are registered nurses, who work as an advocate to help patients deal with the complexities of the health care system.

If you feel that you require a case manager to work with you and your healthcare needs, please feel free to contact us. You may

do a self-referral or your primary care manager (PCM) may enter a referral for Case Management.

The Kenner Army Health Clinic Case Manager’s listed below are assigned to the following clinics:

Is Case Management Right for You?

Melanie Stewart RNCase Manager

Wilkerson Pediatric Clinic(804) 734-9536

Corretta Custis BSN, RNCase Manager

Active Duty Clinic(804) 734-9690

SARAH GREENERL BSN, RNFamily Medicine Clinic

(804) 734-9963

GERRI ERVIN BSN, RNCase Manager

Behavioral Health(804) 734-9713

ALLISON DOUGLAS, BSN, RNCase Manager

Behavioral Health(804) 734-9499

ITANYA MILLIGAN-ARTIS BSN, RN-BC

Nurse Case Management SupervisorTMC 1 & 2

(804) 734-9294/9481Fax (804) 734-9268

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Secure Messaging System available to Kenner patientsBy TEREASA WADE, Public Affairs Officer, Kenner Army Health Clinic

Kenner is now online through AMSMS (Army Medicine Secured Messaging System) oper-ated by Relay Health.

The Army Medicine Secured Messaging System is another way Kenner Army Health Clinic augments Patient Centered Medical Home.

Our beneficiaries can do a number of exciting things on line to communicate with their Pri-mary Care Manager (PCM) and healthcare team when registered to use Secured Messaging.

Through Relay Health which is completely secure and HIPAA compliant, our beneficiaries can request prescription renewals, receive test and laboratory results, request appointments and renewal of existing referrals, get guidance from the medical team regarding non-urgent health matters, and avoid unnecessary office visits and telephone calls.

You can now communicate with our office online using the Army Medicine Secure Messag-ing Service (AMSMS) provided by Relay Health. Of course, you can still call us, or come in for a face-to-face office visit – this is just an added option for you. Our patient appointment line is still available at 1-866-LEE-KAHC.

If you currently have a TRICARE Online (TOL) account, you may continue to use it to schedule Appointments, review your laboratory; radiology reports; and review your provider visit notes.

To learn more about this service, or for instructions on how to register, please read on.Enrollment is simple and easy. Just print off the form, available at the link provided below:

http://kenner.narmc.amedd.army.mil/kahcdocuments/AMSMS%20Sign%20Up%20Form1.pdf and turn it in to any of the patient service windows/front desks during your next visit to the clinic or request a Secure Messaging registration form from any of our staff members.

Complete the form and leave it with us and you will receive an invitation, at the e-mail ad-dress you provided to healthcare team within 72 business hours and be linked with your PCM.

Is the Online Communication Service Difficult to Use?We think you’ll find the messaging service neatly organized and easy to use. The first time you log in, we recommend taking a few seconds to review the Quick Tour presentation that pops up in your browser window.

What Healthcare Services Can I Access Online?Available services are listed below. Once you select the type of message you’d like to send, you simply compose the message and send it to us. AMSMS IS NOT FOR URGENT OR EMERGENT MATTERS since a RESPONSE MAY NOT BE IMMEDIATE. Please allow up to 3 business days for routine communications.

Request Medication Refills

Request a Lab or Test Result

Send a Note to Your Doctor or Doctor’s Office

Request a prescription renewal when you need additional refills for a prescribed medication. Once we approve your request, we can electronically route it to your pharmacy for filling.

Ask us to forward information about recent lab results or diagnostic tests to you electronically.

Use this feature to ask routine administrative and health questions.

Chiropractic involves a very conservative, non-invasive treatment protocol for healing.At Ariya, our goals are to avoid the need for surgery or medications. Working with ourpatients to integrate total wellness into their lives we provide effective, and nurturingchiropractic care in an environment that encourages compassion.

• Pediatrics • Women’s Health • Sports Injuries • Headaches • Massage Therapy• Neck and Back Pain • Nutrition Consulting

Get on the path to better health and schedule your appointment with the doctors atAriya Chiropractic Centers.

Providing A Path To ALifetime Of Wellness

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www.AriyaFamilyChiropractic.com

Company Chiropractors for

3507 Boulevard, Colonial Heights 526-7125 • 34C Medical Park Boulevard, Petersburg 862-2255


Set children up for success with the Performance TriadBy CELIA MURRAY, RNWilkerson Pediatric Clinic

“Just the facts, ma’am,” that old line from the era of Dragnet is frightening when look-ing at the health statistics of children and adolescence today.

An ever increasing number of children are obese and overweight. Lack of proper diet and physical activity paired with improper sleep habits are as big a problem for youth as they are for adults.

But the news isn’t all bad. When the Army’s Surgeon General began transitioning the U.S. Army Medical Command from a health care system to a system for health, the Perfor-mance Triad was created. The Triad focuses on three pillars that promote health and wellness by balancing sleep, activity and nutrition.

For optimal performance at school or any-where, children should have at least eight servings of fruits and vegetables each day. Nutrition is directly linked to school perfor-mance. Studies have shown that kids who eat a well-balanced breakfast and lunch do better in school. Kids who eat breakfast have more energy throughout the day, have improved concentration, get better grades and maintain a healthy weight.

The Dietary Guidelines for Americans de-scribe a healthy diet as one that emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. A healthy diet is low in saturated fats, trans fats, cholesterol, salt and added sugars. It includes lean meats, poultry, fish, beans, eggs and nuts.

Fueling the body well helps to exercise it. Children should get a minimum of an hour of exercise either during or after school every day. Moderate or vigorous-intensity aerobic physi-cal activity such as running, hopping, skip-ping, jumping rope, swimming, dancing and bicycling should comprise most of the 60 min-utes or more a day. Vigorous-intensity physi-cal activity should be included at least three days a week. Muscle-strengthening physical activity such as, playing on playground equip-ment, climbing trees, playing tug-of-war, lift-ing weights or working with resistance bands, should be included at least three days per week. Bone strengthening physical activity such as running, jumping rope, basketball, tennis and hopscotch should be included at minimum three times per week.

As important as it is to fuel the body, rest-ing it is as important as well. Adequate sleep

is needed for children to perform their best. Children aged 3-5 years require the most amount of sleep: 11-13 hours; children aged 5-10 need 10-11 hours of sleep and adoles-cents and teens aged from 10 to 17 need 8.5 to 9.5 hours each night.

The Journal of School Health reported that fifth grade students who got adequate sleep had better weight statuses. Studies continue to emerge that link the relationship between length of sleep and being overweight or obese.

Studies show that children who are more active score better on tests and get better grades. Developing an active lifestyle when we are young has lifelong benefits. Again, studies prove that children who are active from a very early age have lower rates of in-jury, better bone health, and are less likely to become overweight or obese as adults.

Leaving summer behind and returning to the classroom means the kids are integrat-ing new habits for their new grade level. They have just gotten back into the swing of things and are getting into a new rhythm. That makes this an opportune time to insti-tute changes using the three pillars sleep, nutrition and physical activity. It will take sev-eral weeks of diligently enforcing the things you want to become new habits but those new habits will be “set” in about a month. Good habits formed now will follow the child throughout his or her life. Wilkerson Pediatric Clinic is here to help mothers and fathers with keeping their children healthy.

A plethora of resources available will help parents and children learn about healthy liv-ing. They are available at http://armymedi-cine.mil.

Wilkerson Pediatric Clinic• Appointments Only• Hours of Operation: 0700 - 1600• Walk-in Immunizations for ages 5 and up ➛ 0730-1100 Monday through Friday ➛ 1315-1515 Mon, Tues, Wed, Fri ➛ No immunizations Thurs afternoons• Closed Federal Holidays• We offer online communications through Relay Health, the Army’s Secured Messaging System

To learn more, visit BetterMedCare.com

4600 Puddledock Road | Prince George, VA 23875 | 804.704.8655


HEDIS Health Initiatives

KAHCEvents (s)

NationalObservance (s)Month / Year

September 2014 • Pediatric Asthma,• Women’s Gynecologic (pap’s)

• Asthma Camp Fort Lee • Cholesterol Education Month• Gynecological Cancer Awareness

October 2014 • Breast Cancer• Mental Health

• KAHC 5K Volksmarch• Kick Off Tail Gate Party

• Breast Cancer Awareness• 7 OCT Depression Screening Day• 10 OCT Mental Health Day

November 2014 • Diabetes • 14 NOV World Diabetes Day• Kick Off Challenge

• American Diabetes Month• Performance Triad

December 2014 • Cholesterol• Diabetes

• Performance Triad• Kick Off Challenge

• Healthy Habits for the Holidays• Performance Triad

January 2015 • Cervical Cancer• Breast Cancer

• Early prevention tips for Women

• Cervical Health Awareness

February 2015 • Cholesterol• HTN• Diabetes• Cancer

• Heart Healty, Go Red (wear red)• 6 FEB WEAR RED (Pharmacy lobby)

• American Heart Month

Ever since the Nike marketing slogan, “It’s gotta be the shoes,” people are always searching for that elusive perfect pair of running shoes.

Somehow, being a fast runner made me the “expert” on picking the right running shoe in my early 20’s. After getting my degree in physical therapy, and doubling my age, I’ve learned a lot about picking the “perfect” pair of running shoes, and sad to say, “It ain’t the shoes.”

Running shoes, like clothing, do break down so age is only one of the criteria before shopping for a new or better pair. Over time, the foot will change to the wear pattern of the shoe, and then you may need to consider purchasing a new pair. I wish there was a specific mileage, time period or other easy way to tell, but I have had to purchase new shoes in as little as three months and sometimes

as long as five years. The most important quality of the shoe is COMFORT.

Comfort does not necessarily mean that you tried shoes on for 30 seconds, they fit and you like the colors. To be sure, try the shoes on during after-noon hours, as your feet tend to swell throughout the day, and make sure to bring your running socks. You can use your current size as a starting point, but remember that your feet will expand while run-ning and you may need to go as high as one to two sizes bigger than your current dress shoes. It may sound obvious, but comfort should come before style. If the store allows it go for a short walk or run in your “new” shoes. I encourage you to do it.

You should be able to lace a pair of running shoes and not worry about any tight spots, which is where blisters will likely form and decrease your

ability to run. If you found your perfect shoe and the toes have plenty of room, but your heel tends to slide, you can always use the loop lacing lock technique to maintain a tight heel.

The loop lacing lock technique is performed by using the last two lacing holes and making a loop on each side that you pass the laces underneath before tying.

As you can see, the words “stability”, “mo-tion control” and “cushion” are not where years of research have brought us. It all boils down to comfort. If you like your running shoes with more stability or cushion, then find those shoes.

In short though, comfort trumps control, stabil-ity, cushion and yes, even style. Who knows? You might even be fortunate enough to find all these qualities in that one “perfect” shoe!

Running Shoes: How to Choose

By MATTHEW PETRONE, DPT, OCS, Physical Therapy,

Kenner Army Health Clinic


By ALVINA BEY, RN, Chief, Health Promotion, KAHC/Preventive Medicine

So, let’s talk about the “ugly.” You’re 20 pounds overweight, eating lunch on the run every day, if you eat lunch at all; and forget about breakfast or sleeping more than 3 hours a night. Sound familiar? Don’t despair; we’ve got a plan for you. Take the 26-Week Health Challenge and get rid of the “ugly!” Join Ken-ner Army Health Clinic as we launch the Performance Triad’s 26-Week challenge to get you “trackin’.”

The 26-Week Health Challenge is a crucial part of the Army Performance Triad that introduces a systematic approach to as-sessing changes from high-risk behaviors to life-changing prac-tices that have the potential to improve the quality of life and health for individuals, families and the community. The Health Challenge is designed for Soldiers, Spouses, Family Members, DoD Civilians, and Retirees—adults over 18 years and will be launched at this year’s Volksmarch on Oct 4, 2014. It encour-ages participants to focus on the three components of the Per-formance Triad--sleep, activity, and nutrition—over 26 weeks to establish health behaviors that will kick start your way to health for a lifetime. The health promotion staff will provide tips, tools, techniques and coaching over the entire period as part of a con-certed installation-wide push toward better health. Although you may feel that there is nothing you haven’t already heard about the importance of avoiding risky health behaviors and the conse-quences if you don’t, our approach is to get you to re-think and use information in a different way. We make getting fit and stay-ing healthy fun for everyone in the family and suggest innovative ways to use that information. After all, those brochures, flyers, tip cards and fact sheets that you collected at every health fair and visit to your provider are only as good as the results you get from putting the information into practice. Changing behaviors and improvements in results are what really count!

The Kenner Army Health Clinic’s second annual Volksmarch and health fair is set for Saturday October 4th from 9-11:30 a.m. Kenner’s main focus is on providing a family day of fun.

Registration is from 8-9 a.m. for the walk or if you prefer run. The route will take participants through the historic Petersburg National Battlefield Park. You will receive your packets and in-structions at that time.

The challenge is competitive. You can form teams or groups or just do it on your own. Groups have already started forming so you don’t want to miss out on the action and fun! Who knows, you may be featured in the 26-Week Challenge video or win the individual or group competition. What we do know is that you can change the “ugly” and have fun doing it. You can make a new start toward a healthier you by focusing on three simple ar-eas---getting more sleep, exercising regularly and eating smarter. Look for information on the 26-Week Challenge and the Army Performance Triad everywhere!

R U Trackin’? 26-WEEK HEALTH CHALLENGE KICKS OFF OCTOBER 4TH WITH KAHC ANNUAL VOLKSMARCH

Using the Performance Triad targets as your guide, you can begin to establish changes in high risk health behaviors “like you eat an elephant…one bite at a time.” Kenner Army Health Clinic health promotion staff will coach you and monitor your progress at several interavals over the 26 weeks, baseline (week one); six weeks (week six to thirteen); midpoint (week thirteen to eigh-teen); eighteen weeks (week eighteen to twenty six); and twenty six weeks (week twenty-six). TOUCH DOWN! You made it!

Participants will establish a baseline for current behaviors in all three areas:

Together, we can work to improve the

health and quality oflife for individuals,

families and the entire Fort Lee Community.

Stay tuned. So get ready and get “Trackin’!”

Sleep – 8 hours each night

Physical Activity – at least 10,000 steps per day

Nutrition – at least 8 servings of fruits and vegetables per day


By KATHY VIAU MS, RD, CSSD, Dietitian, Kenner Army Health Clinic

Markers - check. Notebooks - check. Hand sanitizer – check. Brain food – check. Brain food?? Yes!!

As back packs are loaded with supplies to make your child successful at school – do not ne-glect the most important part of your child’s day to help them perform their best – their brain!

BREAKFAST IS VITAL!Powering thru a long school day demands energy, both

physically and mentally. Food is fuel. How your child eats, does affect how they perform. Our brains make up about 2% of our total body mass, yet it demands 20% of our energy needs! Foods high in nutrients will give kids what their brain and body needs to stay alert throughout the day, have lasting energy to hit the books after school or make it thru their extracurricular activities.

Research studies continue to show that breakfast is still the most important meal of the day.

The brain never shuts down - even in sleep. It needs constant energy because it does not store glucose like our muscle and fat, does. Glucose, from complex carbohydrate-containing foods (plant foods) is the fuel that feeds the brain – especially critical after a night of sleep!

Mental concentration may actually drain glucose from those parts of the brain associated with memory and learning. A lack of fuel (glucose) affects our ability to think and remember. Start your child’s day set for success with a healthy, nutritious break-fast and brain-boosting foods!

BREAKFAST FOR THE BRAIN MADE EASY:Think lean protein and plants (fruits, vegetables, whole grains,

nuts and seeds.)

PROTEIN: Protein at breakfast is necessary to replace what has been used the night before for growth and repair plus it helps to keep blood sugar levels stable to avoid a mid-morning slump or a drowsy child during math class! Vary the protein source. Dif-ferent protein-rich foods provide different health benefits:

Eggs, high in protein, are also high in choline (found mostly in the yellow yolk). Choline helps brain and memory development. One to two egg yolks a day is plenty. Add egg whites for more protein and volume. (And why you’re at it, why not toss in some chopped veggies your child likes!)

Yogurt, especially Greek yogurt, is high in protein and probiot-ics. Probiotics are necessary for a healthy gut, which supports a strong immune system (fewer sick days!) Look for yogurts that have less than 12 grams of added sugars per serving. If possible, get your child accustomed to eating plain or vanilla yogurt as a ‘dip’ for fresh fruit.

PLANTS: Fruits and vegetables provide brain-boosting anti-oxidants like beta carotene, Vitamin C and Vitamin E. Antioxi-

dants are what protect all the cells in our body from getting damaged. Cell damage (sunburn, for example) leads to tissue damage (peeling skin) which eventually may lead to organ dam-age (skin cancer.) Think of antioxidant-rich fruits and vegetables as the sunscreen for your child’s brain cells! Fruits and vegeta-bles richest in antioxidants are those with the deepest color all the way through, such as berries, carrots, dark, leafy greens.

Beans are probably one of the most underrated foods that de-serve more appreciation. They are a good source of protein and pack the powerful nutrition of being a plant food – high in both antioxidants and fiber. Think outside the cereal box for breakfast and serve beans your child’s favorite way! They are also great first finger foods for toddlers – large enough to pick up and soft enough to chew.

Whole grains and starchy vegetables contain the glucose to feed the brain, folate and other B vitamins which help improve memory function and are also rich in fiber. Unlike processed grains, (like granola bars, pop tarts, cereals, toaster pastries) whole grains, (oats, brown rice) and starchy vegetables (pota-toes, sweet potatoes, beans, corn) are rich in fiber. These foods will provide a steady supply of energy to last through a long morning of thinking and doing.

Don’t hesitate to think outside the cereal box for breakfast. If your child loves corn on the cob, pair it with some scrambled eggs. Loves baked potatoes and sour cream? Potatoes topped with Greek yogurt is a healthy alternative. Beans, salsa and brown rice make for a great non-cereal breakfast.

Nuts and seeds and other plant-based fats, like avocados, olives and ground flaxseed, play an important part in boosting mental function. These foods are high in Omega-3 fatty acids. Believe it or not, our brains are composed of 60% fatty mem-branes. Our bodies do not make all the critical fat the brain needs. That is why we must get it from food sources, such as salmon and tuna and walnuts and flax.

Ground flax can be added to oatmeal, same with chopped walnuts. Avocados go well with eggs and salsa. Even black ol-ives make great finger foods!

BRAIN DRAINING FOODSJust as foods are able to enhance mental and physical perfor-

mance, there are foods that will quickly drain your child’s energy levels and attention span. Memorize this list of offenders and try to avoid, limit, eliminate these food-types and ingredients:

• Processed snack foods and processed meats• Processed grains (if you don’t eat it in its grown form – it’s processed!)• High-fructose corn syrup• Sugar added fruit drinks, juices, sodas and sports drinks• Artificial sweeteners and colors• Trans fats and Partially Hydrogenated Oils (look for PHO in the list of ingredients-if it’s there-that’s trans fat!)

Your child’s performance in school depends on many factors. After a good night’s sleep, starting their day with a healthy, nu-tritious breakfast is a positive step towards their success. Serve whole, real foods most often. Limit processed foods (foods closer to the factory than the farm) and encourage eating a variety of fruits and vegetables (grow foods.) For breakfast and any meal, keep it simple – protein and plants.

HEALTHY RECIPESCrock Pot Apple and Cinnamon Oatmeal

• 2 cups old fashioned or steel cut oats • 4 apples, peeled and chopped • 4 cups water • 1 tbsp. cinnamon • 2 tbsp. brown sugar • Pinch of salt

Place all ingredients together in crock pot. Do not stir. Cook on low for approximately 8 hours and you will have the most delicious porridge like oatmeal. It is the perfect consistency. For larger families a double recipe will fit in a standard sized crock pot. You can store any leftovers in the refrigerator to heat up later.

Add low fat milk, yogurt or cottage cheese to boost the protein.

This shelf-friendly, healthy oatmeal recipe replaces packaged oatmeal – no added sugars!

Single-Serving Microwave Carrot Cake Muffin

• 1 tbsp. Ground Flaxseed

• 1/3 cup Unsweetened

Almond Milk

• 1/3 cup Grated Carrots

• 1/2 tsp. Lemon Zest or

Orange Zest

• 1/4 cup Unsweetened

Applesauce

• 4 packets Truvia

• 3/4 tsp. Cinnamon or

Apple Pie Spice

• 1/8 tsp. Salt

• 1/2 cup Oat Flour

• 1 tsp. Baking Powder

1. In a medium-sized bowl, stir together the flax

and almond milk.

2. Stir in the applesauce, truvia, spice and salt.

3. Stir in the oat flour. Last, stir in the baking

powder.4. Pour into a greased 5” baking dish and micro-

wave for 5 minutes (depends on your microwave),

or until the surface springs back when tapped and

is baked all the way through.

Feel free to add 2 tbs of raisins or nut of choice

(pecans, almonds, walnuts, etc)

This recipe is: sugar free, high fiber, high protein,

gluten free, vegan!

Salmon Nuggets

Monster Trail Mix Cookies

• 16 oz. salmon, skin removed• 1 1/2 cup Panko bread crumbs• 2 tsp. minced garlic• 2 tsp. lime zest• pinch of salt and pepper• 1 egg• 1/2 cup flour• 1/8 tsp. kosher salt

1. Preheat oven to 400º F. Line baking sheet with parchment paper & lightly coat with cooking spray.2. In small bowl, mix bread crumbs, garlic, lime zest, salt and pepper together.3. In separate bowl, whisk egg.4. In another bowl, stir together flour and salt.5. Cut salmon into 1 inch nuggets.6. Dredge salmon pieces through flour; then egg; finally bread crumbs.7. Place salmon on baking sheet and mist pieces with cooking spray.8. Bake for 10 minutes. Serve with ketchup or tartar sauce.

Serves 4 to 5

• 3/4 cup natural creamy

peanut butter

• 1/2 cup brown sugar

• 2 eggs• 1 tsp. vanilla extract

• 1/2 tsp. baking soda

• 1/2 tsp. kosher salt

• 1 cup rolled oats

• 1/2 cup peanut M & M’s

• 1/2 cup dried tart

cherries• 1/4 cup toasted coconut

flakes

1. Preheat oven to 350 degrees F.

2. In bowl of stand mixer (or large bowl with electric

mixer), beat peanut butter, brown sugar, eggs,

vanilla extract, baking soda, and kosher salt until

incorporated.

3. Stir in oats, M & M’s, dried cherries, and coconut

flakes just until combined.

4. Line baking sheet with parchment paper, and

scoop cookie dough onto cookie sheet. Bake for 10

minutes. Allow to cool for 2 minutes on baking

sheet; then transfer to a drying rack.

Makes 24 Cookies

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By TEREASA WADE, Public Affairs OfficerKenner Army Health Clinic

Kenner Army Health Clinic is gearing up for their annual family day of fun to welcome fall with a health fair and Volksmarch, Oct. 4, 9-11:30 a.m. Registration begins at 8 a.m. for both the 5K walkers/runners and the 1K fun run for children 12 and under.

The event focuses on the Army Surgeon Gen-eral’s Performance Triad Initiative to move from a healthcare system to a system for health.

The 5K and 1K route take walkers and run-ners, both human and canine, from the clinic parking lot on A Avenue through the trails of Petersburg National Battlefield to raise aware-ness of the Performance Triad, an initiative that promotes the importance of physical activity, nutrition and sleep as a holistic approach to care. Information provided at the health fair will educate participants on various ways to make choices to eliminate health risks, such as lack of exercise, obesity and too little sleep, all of which contribute to chronic disease.

Representatives from Kenner’s Active Duty Clinic, Family Medicine Clinic, the Department of Behavioral Health, Preventive Medicine and disease management are among the many health care entities that will be represented.

“There is really no better way to begin a change in your approach to a healthy life-style than to kick it off with an event you and your entire family can share. The rationale for a Volksmarch is to copy an activity that Euro-pean communities routinely participant in most weekends throughout the year to spend time with family and friends, enjoy nature, eat some

homemade foods and get some healthy exercise all at the same time. As the second Annual Ken-ner 5K kicks off, it is the perfect time to enjoy the outdoors as a family here at Fort Lee as well and we hope that we double our participation from last year. The staff is ready and the route through the Petersburg Battlefield for many will very educational. Please join us!” said Col. Thomas S. Bundt, KAHC commander.

Capt. Beth Gatrell, KAHC Medical Depart-ment Activity Company Commander, said “the parking lot will resemble a fest one might see in a small European town.”

“We’ve planned activities and entertainment for participants of all ages,” she said. “We’ve been planning this event for months and we are all excited about welcoming our beneficiaries to learn how to live healthier and be more resil-ient.”

Lt. Gen. Patricia Horoho, the Army surgeon general and commanding general, U.S. Army Medical Command, launched a pilot program for the Performance Triad in February 2013 as a strategy to educate and enable military health care beneficiaries to be more proactive in devel-oping healthy behaviors for life.

Military treatment facilities, like Kenner, continue to initiate programs that invest in improving the readiness and resilience of the Army family. One of those new initiatives is the 26-Week Health Challenge. The 26-Week Health Challenge is a crucial part of the Army Performance Triad that introduces a systematic approach to assessing changes from high-risk behaviors to life-changing practices that have the potential to improve the quality of life and health for individuals, families and the commu-nity, said Alvina Bey, Chief, Health Promotion

and MTF Action Officer for the Performance Triad. The Health Challenge is designed for adult Family Members, Spouses, Pre-Retirees and Retirees and will be launched at this year’s Volksmarch. It challenges par-ticipants to focus on the three components of the Triad--sleep, activity, and nutrition—over 26 weeks and to establish health behaviors that will kick start your way to health for a lifetime. Health Promotion staff will provide tips, tools, techniques and coaching over the entire period as part of a concerted installation-wide push toward better health.

“The life space is where people make decisions about their health related to activity, nutrition and sleep,” explained Bundt. “Army medicine esti-mates that most patients visit a doctor one-to-five times a year, and each visit is about 20 minutes in length. Those 100 minutes are when Army medicine impacts patient health. The other 525,000 minutes a year when people are at work, or at home with their families and where health happens is the “life space.” That’s where we take personal responsibility for maintaining or improving our current health status and use the tools avail-able through these initiatives to begin our own health challenge.”

The triad encourages Army family members

Kenner Plans Annual Family Fun Dayhethult es, ndr’sar-eed--—sh ckoronls,er a

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di i i to incorporate health-promoting behaviors and decisions into their everyday lives or life space.

Children, ages 12 years or under, will receive a certificate of achievement.

Be sure to dust off the lederhosen and dirndls as German-themed attire is encouraged. Leashed pets that are current on vaccinations are welcome to join the fun.

For more information, call the KAHC Public Affairs Office at (804) 734-9086 or 734-9186.

Fall is a great time of year. Although the pools are closing down and the temperatures begin to cool there is beautiful scenery with the leaves changing, and new activities are abundant. Schedules experience a change as well, whether it is drastic with sending kids back to school and getting involved with sports or just minor shifts. As all of these changes are occur-ring it is important to keep yourself on track with your exercise and diet so that you can continue to enjoy all of the activities that come available during the fall season. Here are a few tips to help you do just that.

Plan Ahead – Planning out or scheduling your work-outs like you would a business meeting is important, but especially during the fall. If you have kids this can be a very busy time of year with school as well as after school activities. Make sure to plan some time for yourself. Not only will it be good to continue to get recommended amounts of physical activity, but you may also find it to be a very effective stress reliever. Additionally, it starts to get darker earlier, so keep yourself accountable and make sure you are able to complete your chosen form of physical activity with the changing daylight hours.

Outdoor Activity Preparation – If you are planning on partaking in one of the many outdoor activities available during the fall season make sure you

prepare accordingly. Temperatures are cooling, especially with daylight dis-sipating earlier. Wear or bring an extra layer to make sure you can stay warm enough. Hydration is also an important consideration. With cooler tempera-tures you may not realize that you are thirsty as readily as you would in the summer months, but make sure you are continuing to get your water intake.

Tailgates and Festivals – Fall is a great time of year when you get to-gether with friends to cheer on your favorite teams or experience the local fare and festivals of the surrounding areas. Often times these events bring food choices that may not fit in with your healthy diet. It is important to remember that eating healthy is not all or nothing. You can have a bad day and then revert back to your healthier habits. Additionally, you can plan ahead to help limit temptation. If you have a healthy snack prior to going to these events you may not be as hungry or tempted to over-consume the less healthy options. You can also challenge yourself to pick the healthiest choice within the offerings, i.e. grilled instead of fried food.

Update Your Goals – Take time to review old goals or start by creating new SMART (Specific, Measurable, Action-based, Realistic, Time-sensitive) goals. This will help give you direction, and keep you motivated to continue with your fitness activities through the fall.


By TEREASA WADE, Public Affairs Officer, Kenner Army Health Clinic

Connie Johnson, now 59, had been strug-gling with her weight.

Connie tried various diets, everything from Weight Watchers to Richard Simmons to diet pills the full gamut but they never worked for her. Sure, she might shed a pound or two, but those diet plans didn’t turn out to be sustain-able for her.

After seeing an article that Kenner Army Health Clinic had a new Dietitian on staff, Con-nie decided to give it a try. That’s when she saw results.

“I’m so much healthier now, thanks to Kathy Viau, Kenner Dietitian,” said Connie. “I have learned so many tricks to eating healthy,” she said.

“I used to eat fast food before I met Kathy, and I still do on occasion, I just make healthier choices now and make sure to eat less if I know I’ll be eating at a restaurant, “said Mrs. John-son who has lost a total of 50 pounds since November 2013.

Viau had Johnson cut back her daily calorie intake to approximately 1,500 calories and in-corporating more fruits and vegetables into her diet. Viau also encouraged Mrs. Johnson to try different cooking methods such as steaming. Johnson’s favorite treat: strawberries, banana slices, and pineapple with a dollop of fat-free Cool Whip. “People think I am crazy, but I don’t miss ice cream at all,” said Mrs. Johnson.

Diet coupled with exercise is a winning com-bination and one that is highly recommended.

“I exercise a lot now, usually an hour a day on my stationary bike,” said Mrs. Johnson, “I make it a priority,” she said.

The Kenner Army Health Clinic Dietitian of-fers a walking group that meets daily from 11:45-12:45.

Another important factor that helped Mrs. Johnson was knowing she had to be ac-countable, weighing in every week or couple of weeks. “Having lost 50 pounds is great! Shopping is much more fun, buying clothes is easier and a much more enjoyable experience. I feel so much more energetic. And it’s always nice when people notice, and comment on my weight loss” said Mrs. Johnson.

“From the start, Connie did it right,” said Ms. Viau. “She tracked her calorie intake, al-lowed herself special treats, but still ‘counted’ those calories and began an exercise program. It was actually great fun for me to witness Con-nie’s look of amazement as she weighed in week after week and would exclaim ‘I lost! I can’t believe I’m finally losing weight and stick-ing with it!’ Even on weeks when the scale didn’t budge, I would tell her to just ‘Trust the Process’ said Viau.

Ms. Viau sums up losing weight very simply. She states, “it is all about eating less calories, not less food. And that is best achieved filling your plate with mostly real, whole food. Eating less animal, more plants, and staying within that calorie level that will support weight loss.”

To learn more about the Kenner Army Health Clinic healthy lifestyle initiative or the Kenner Walking Group please contact, Kathy Viau at 734-9464 or [email protected]

She did it and you can too!


By CPT CYRUS KARDOUNI, DPT, OCS, Physical Therapy, Kenner Army Health Clinic

We’ve all heard how exercise is great for our hearts, mood, and waistlines. What you may not know is that regular exercise can lower your risk for many cancers including breast and colon cancers.

For over a decade, researchers have studied the effects of healthy lifestyle behaviors on re-ducing cancer risk and overall mortality. Hun-dreds of studies spanning over a decade have indicated that higher physical activity levels are associated with a lower risk of developing various cancers and overall mortality. This cau-sation has been heavily studied in colon and breast cancers due to their high prevalence in the United States. In 2011, the Center for Dis-ease Control reported that 222,175 Americans were diagnosed with breast cancer and 135,260 Americans were diagnosed with colorectal can-cer. Both the National Cancer Institute and the American Cancer Society maintain that obesity and sedentary lifestyles increase cancer inci-dences and mortality.

Reducing Risk of Breast and Colon Cancers Our bodies rely on regular activity to func-

tion properly with many necessary biological processes serving as good examples. Our lym-phatic system relies heavily on the contraction of our muscles in order to facilitate the move-ment of lymph fluid. Contained in lymph fluid are the cells of our immune system. Our bones respond to the forces placed on them by becom-ing denser in areas of higher stress.

With more than 150,000 new breast-cancer cases reported in the United States each year, preventing cancer through exercise is one of the best ways to take charge of your health – especially for women. Studies have shown that women who exercise have a 30 percent to 40 percent lower risk of breast cancer than their sedentary peers. The female hormone estrogen seems to play a key role in new breast cancer diagnoses. Women with high estrogen levels in their blood have increased risk for breast cancer. Since exercise lowers blood estrogen, it helps lower a woman’s breast-cancer risk.

Regular exercise also plays an important role in preventing cancer of the colon. Dozens

of studies show exercisers reduce their risk of colon cancer by 20 percent or more compared to sedentary people, and the benefits are seen in both men and women, although the effect is greater in men. Decreases in body fat, insulin and other growth factors are linked to exercis-ers’ lower colon-cancer risk. Some data also suggests that changes in digestive acids and other substances that occur with exercise also reduce the colon cancer risk.

Reducing the Risk of Cancer ReoccurrenceThere is compelling evidence that exercise

can not only help slash your risk of cancer, but can also help prevent cancer recurrence. Re-search has shown that breast and colon cancer patients who exercise regularly have half the recurrence rate than non-exerciser.

Start Moving, Start LivingThe experts say that for adults to reap the

health benefits of physical activity, they need to perform at least 150 minutes of moderately in-tensive aerobic activity (i.e. brisk walking) plus resistance training 2 days or more per week on all major muscle groups. This includes your shoulders, arms, hips, legs, back and abdomen. If this seems overwhelming, it may be beneficial to contact a local gym and speak with one of their physical trainers. They can provide educa-tion and design a fitness program to match any-one’s goals and schedule. However, adapting an active lifestyle does not mean only going to the gym a few times each week; it is a great start though.

While it is good to get in a good workout a few times per week, it is important to move every day. The most simple and common form of movement is walking. A good daily walk-ing goal is 10,000 steps per day (ideally spread throughout the day with a goal of 10 minutes per hour). Simple pedometers can be purchased for as little as $10, and more advanced fitness monitors like the Jawbone Up or Fitbit Flex not only monitor steps, but stairs, calorie intake and even sleep minutes. Take the stairs instead of the elevator and park farther away from work or the grocery store to get a few of those 10,000 steps in.

To move is to live. If we move often we will have a longer and higher quality life. So get up and do what you were born to do. Move!

In today’s day and age, many of us find ourselves constantly on the go. Whether it’s running from work and straight to school, taking the kids to soccer practice and piano lessons, attending meetings and coordinat-ing presentations… the list goes on! Many of us want to work toward living and eating healthier, but it’s just so hard to eat healthy when we are relentlessly moving from one place to the next. It seems easier to grab a burger at the drive through on our way to an appointment, or grab a bag of chips and a soda before catching our connecting flight. Finding food in a time-efficient manner does not mean we cannot be smart about the hur-ried decisions we are making regarding our nutritional fate.

One of the biggest problems with ‘grab-bing a quick bite,’ is that we often choose foods that aren’t helping to nourish our bod-ies. Melissa Stevens, RD and Nutrition Pro-gram Coordinator with the Cleveland Clinic, states that “most convenience foods on the market today are laden with saturated fats, sodium and sugar and provide little to no nutritional value. Even foods touted as fat free or low fat are usually poor alternatives to an already low-nutritional value food such as fat free ice cream and olestra-laden potato chips”.

One easy step we can take toward being healthier ‘on the go’ is making sure to stay hydrated. This means, cutting back on the sodas and other sugary, caffeinated drinks that essentially dehydrate us, and increas-ing our intake of liquids that help to nour-ish our bodies. The Eat Right organization states “drinking liquids can give your body a feeling of satiety to help prevent overeat-ing, fight feelings of fatigue and can keep your immune system running at its peak”. If water alone isn’t as ap-petizing, flavored water, green tea and light tonic water are healthy alternatives. That being said, when looking at alternatives we want to be sure to monitor sugar and artificial sweetener content. We want to be cautious of alternatives that may appear ‘healthy’ but in fact contain as much sugar or artificial sweetener as sodas.

Another simple strategy that we

can implement in our daily routine is to pack healthy snacks from home. The Eat Right organization suggests to “pre-portion snacks into single-serving bags before you leave home. Never bring a bag of chips, crackers or other snack food on the road- it’s too easy to snack by the handful”. Smart snack choices to pack from home could include fresh fruits and veggies, low-fat cheese sticks, low-sugar cereal, whole grain crackers, pretzels, peanut butter, or plain popcorn; all of which are delicious snacks that are easy to carry, and will satisfy our hunger without dragging us down.

Now, keep in mind, there will be times where fast food or concession snacks are our only available option. In these instances, we can still consciously make smarter food se-lections. We can choose more lean proteins, like chicken and turkey, or select lower fat options, like skim milk or light yogurt. When purchasing concession snacks, we can choose snacks with lower sodium and sugar content. When we are evaluating our fast food options we can eliminate unnecessary fats by asking for no cheese or mayonnaise on a sandwich, or choosing grilled chicken as opposed to fried chicken.

When we are living lives that are con-stantly on the go it can feel like there aren’t enough hours in the day to eat at all, much less eat healthy. If we just take a quick step back to evaluate our food choices, however, there are easy steps we can take toward making our selections more nutritious. With every smart decision we make regarding our food choices we are one step closer to living a healthier lifestyle.

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Healthy Lifestyle Guide Fall 2014

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