Faith Regional Health Services | living WELL | Spring 2022

SPRING 2022 Give the gift of a healthy heart p.4 T H E spring into good health I S S U E SOAK UP THE SUN BUT KNOW HOW TO DO IT SAFELY 6 A GREAT RESOURCE CHECK OUT OUR NEW WEBSITE AT FRHS.ORG 15

2 FAITH REGIONAL HEALTH SERVICES LIVING WELL is published as a community service for the friends and patrons of FAITH REGIONAL HEALTH SERVICES Faith Regional Health Services, 2700 W. Norfolk Ave., Norfolk, NE 68701 402-371-4880 KELLY DRISCOLL President and Chief Executive Officer SHANTELL SKALBERG Executive Director of Foundation, Marketing and Public Relations KAITLYN STUHR Director, Marketing and Public Relations ASHLEY PRAEST Media Coordinator Faith Regional Affiliate Hospitals: Niobrara Valley Hospital, Lynch, NE Genoa Medical Facilities, Genoa, NE Faith Regional Health Services Board of Directors Linda Miller, RN, Board Chair Brett Jackson, Board Vice Chair Sue Fuchtman, Secretary John Robertson, Treasurer Lane Handke, MD, Chief of Staff Robert Prince, MD, FRPS Medical Director Diane Becker Jacque Collison Brad Dinkel Josh Gossman Steffan Lacey, MD Pastor Leon Rosenthal Travis Rutjens Cory Shaw Preston Sunderman Information in LIVING WELL comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. 2022 © Coffey Communications, Inc. All rights reserved. PRINTED IN THE USA T H E spring into good health I S S U E 12 JOINT PAIN? Our orthopedic specialists are ready to help. 11 YUM! Looking for a tasty recipe? Try these turkey fajitas. DON’T IGNORE THE SIGNS Breast cancer is serious—know the signs and symptoms. 8 PARENTS: KNOW THIS Getting ahead on your kids’ checkups is a good idea. 7 GREEN THUMB? Know how to garden safely. 10 Spring into good health Spring is a great time to refresh your commitment to a safe and healthy lifestyle. Walking is one of the easiest ways to get the physical activity you need while enjoying the warmer weather. Gardening is another great option to get exercise, not to mention the health benefits that come with consuming the fruits and veggies of your labor. In this issue you’ll find heart-healthy tips you can adopt as a family, steps to better joint health and education about signs of breast cancer—so you can alert your doctor for further testing. One of our biggest reveals this spring is our new website, a great resource for you to gather more health information, connect with our medical specialists and find clinic locations near you. Check it out at

FRHS.ORG 3 SPRING IS OFTEN thought of as a time of renewal—especially after the cold winter days. This spring, I encourage you to take the time to refresh your commitment to health. Schedule your annual exams Spring is a great time to get those annual exams on your calendar. These appointments are good opportunities to share any health changes, discuss screening options and set health goals. Don’t forget to schedule your eye and dental exams too. Plan your garden Planting a garden is a great way to get exercise and eat healthy. You can grow a variety of fruits and vegetables in your backyard—think broccoli, spinach, lettuce, tomatoes and strawberries, to name a few. Don’t have a backyard or one large enough for a garden? Consider growing produce in containers or joining a community garden. Adding fruits and vegetables to your meals can lower your risk for chronic diseases like heart disease and some types of cancer. And the fiber found in produce can help regulate your gut. Plus, being outdoors and working in your garden can be good for your mental health too. Dust off your walking shoes Walking is one of the easiest ways to get the physical activity you need for good health. And now that the weather is warmer and the sun is out longer, it’s an excellent time to walk around your neighborhood or hit one of our area walking paths. Stock up on sunscreen Since you’ll be spending more time outside, it’s especially important to remember to wear sunscreen to reduce your risk of skin cancer. Here’s to a healthy and safe spring! Kelly Driscoll, RN, MHA, FACHE President and CEO Spring intowellness

4 FAITH REGIONAL HEALTH SERVICES Helping your kids develop lifelong healthy habits is one way to give the gift of a healthy heart. Make

FRHS.ORG 5 ON A LIST of the greatest gifts you could give your kids, a healthy heart would be near the top. After all, heart disease is the nation’s No. 1 killer. And it often starts in childhood. Helping your kids develop lifelong heart-healthy habits, especially those centered around eating well and being active, is one way to give that gift. Use these tips to make heart health a family affair: • Check in with a doctor. Ask your children’s doctor if they should be screened with blood pressure, blood glucose, cholesterol or body mass index (BMI) tests. These offer clues about heart disease risk. • Find time to eat together. Frequent family meals promote healthier eating and a healthy weight. • Don’t insist on a clean plate. Allow your children to stop eating when full. • Emphasize healthy foods. Make fast food the exception, not the rule. And cook heart-friendly foods at home. • Increase fruits and vegetables. They help with weight and blood pressure control. • Make a menu change. Yank saturated fat, excess sodium and added sugar from your family’s menu when possible. • Live by example. Kids pay attention to what you eat—as well as how much you exercise and whether you engage in habits like smoking that are unhealthy for the heart. • Add active toys to the toy box. Think a jump rope, a soccer ball or inline skates—with the recommended safety gear. • Cheer your children on. Find a sport or active pursuit your children enjoy, like swimming. Then provide opportunities for your kids to participate. • Prioritize play. Fit at least one hour of physical activity into your children’s daily schedule. It could be active playtime or something more organized—anything to get your kids moving. • Plan some family fun. Ask everyone to set aside time during the week and on weekends for fun family fitness. You might all go for a bike ride, for example. • Issue family fitness challenges. For instance, see who can do the most situps during a TV commercial. • Restrict screen time. Set limits for each child to balance media use with other healthy behaviors. Sources: American Academy of Pediatrics; American Heart Association a family matter Family fun fitness challenges Looking for more ways to get active as a family? Try one of these challenges: • Shoot hoops or play HORSE. • Start a kickball game. • Sign up for a 1K, 5K or longer run/walk, such as the upcoming Laugh-and-a-Half Marathon in Norfolk. • Have a dance party. • Create an obstacle course using objects from your household or yard. Find a physician for every member of your family. Visit

6 FAITH REGIONAL HEALTH SERVICES HELLO THERE , SUNSHINE! THERE’S NO DENYING IT: Soaking up the sun and getting a tan can feel really good—especially after a long season of cold temperatures and winter-white skin. But (you knew there was a but coming) that good feeling and those tanned arms can be a bad thing. Ultraviolet (UV) radiation from the sun can permanently damage the cells of your skin—a tan is actually a sign of damaged skin. This may trigger wrinkles; dark spots; or dry, leathery skin. Of course, the biggest threat from too much UV exposure is skin cancer. Time spent sunbathing raises the risk of deadly melanoma as well as nonmelanoma skin cancers. And while many people believe that skin cancer can take decades to develop, melanoma is the second most common cancer in young women 15 to 29 years old. Enjoy the sun, skip the tan Enjoy the sun safely No one says you have to hide from the sun—after all, being active outdoors is good for you. Still, you can’t use that as an excuse to get a tan. To enjoy the warmth of the sun without exposing yourself to risk: Slather up. Use a sunscreen with a sun protection factor (SPF) of 30 or higher. Put a thick layer on all parts of your exposed skin before you head outside, even on slightly cloudy or cool days. Dress for success. Put on a hat with a brim that’s wide enough to shade your face, ears and the back of your neck. And, as much as possible, try to wear long-sleeved shirts and long pants. Sources: American Academy of Dermatology; Centers for Disease Control and Prevention; U.S. Food and Drug Administration

FRHS.ORG 7 FOR MANY OF YOU, the summer break from school is just beginning. The next school year may still be months away but, as parents, you can cross a few crucial to-dos off your list early to help your child be healthy and ready to go when the first bell rings. Before the school year starts, it’s a good idea to set up two key doctor visits: A wellness checkup. Kids and teens need a yearly wellness exam to help them stay healthy. During this checkup, the Parents: Get a jump start on the next school year provider may: ❑ Check for health issues like diabetes, anemia, obesity and depression. ❑ Discuss healthy habits, like eating well and exercising, with you and your child. ❑ Answer any questions teens may have about issues such as drinking and smoking. ❑ Update your child’s vaccines for protection from serious diseases. (Many states require proof of these before your child can enroll in school.) ❑ Talk about sports-specific issues, like how to avoid injuries. ❑ Do a vision screening and refer your child to an eye doctor if needed. A dental checkup. Regular visits to the dentist help keep teeth healthy and strong. Your child will get a cleaning and advice about brushing and flossing to promote a fabulous smile. And if you schedule a checkup before school starts, the dentist can find and treat problems beforehand so that your child won’t miss any class. Sources: American Academy of Pediatrics; American Dental Association Our primary care providers are accepting new patients. Visit to find a provider. School and sports physicals now available—schedule your child’s appointment today!

8 FAITH REGIONAL HEALTH SERVICES YOU’VE PROBABLY HEARD or read the statistic by now: About 1 in 8 women in the U.S. will be diagnosed with breast cancer during her lifetime. Treatments work best when breast cancer is caught early. That’s why it’s important to get screened regularly for the disease if you’re 45 or older. But it’s equally as important to know the signs and symptoms of breast cancer at any age, since even younger women can—and do—get the disease. Your provider will ask you how long and how often you’ve been experiencing these signs and symptoms. They’ll also examine your breasts. And if necessary, they may take a sample of your blood and order tests like a mammogram, an ultrasound or a breast MRI. You may need a biopsy if results of those tests suggest something suspicious. The thought of having breast cancer can be scary. But try to remember that other conditions can cause changes to your breasts. That’s why it’s always best to see your provider and get a diagnosis. KNOW THE POSSIBLE SIGNS AND SYMPTOMS IS IT BRE

FRHS.ORG 9 REAST CANCER? The most important thing to do if you notice a change in your breast is to talk to your health care provider about it as soon as possible. Usually, breast imaging with a mammogram and ultrasound are performed, as well as a breast exam. Sometimes, a breast MRI may be performed. Many women with symptoms will not be diagnosed with breast cancer. Additionally, many breast cancers are found during a woman’s annual screening mammogram (without the woman having any symptoms at all). Keep in mind that imaging is not perfect, however. If you are told Be on the lookout— and speak up Any changes to the look or feel of your breasts shouldn’t be ignored. Chances are, something other than cancer is the cause. But it’s always best to let your primary care provider know if you’re having any of the following possible signs or symptoms of breast cancer: • A lump or thickening in or near your breast or in your underarm area. • A change in the size or shape of your breast. • A dimple or puckering in the skin of your breast. • A nipple that has turned inward or a sore near your nipple. • Fluid, other than breast milk, leaking from your nipple, especially if the fluid is bloody or leaks from only one breast. • Skin irritation or changes—such as puckering, dimpling, scaliness or new creases—anywhere on your breast, nipple or areola (the dark area of skin around the nipple). • Dimples in your breast that look everything is OK, but you feel things continue to change or are worsening, bring it back up to your provider or seek additional advice. The earlier we can find a breast cancer, the more likely it is that treatments will be less and the rate of cure will increase. It is understandable to be nervous or anxious about a breast concern, but almost all my patients feel better once they have the information they need to understand the diagnosis and what the treatment options are. The unknown prior to a diagnosis is the scariest time for most. —Kinzie Norris, MD Kinzie Norris, MD, Faith Regional Physician Services Breast Care 402-844-8167 like the skin of an orange. • Pain in your breast, especially if the pain doesn’t go away. What about genetic testing? Some risks for breast cancer are tied to your genetic makeup. Faith Regional offers genetic counseling and testing to assess your risk for breast cancer. While genetic testing can be helpful in some cases, not everyone needs to be tested, and each person should carefully consider the benefits and disadvantages of genetic testing. Our breast surgeon can assess your familial risks and help you weigh the pros and cons to determine if genetic testing is right for you.

10 FAITH REGIONAL HEALTH SERVICES Overuse injuries. Aches, pains and blisters can happen when you make the same motions (like shoveling, raking or pruning) over and over, especially if you aren’t used to the activity. That means you’re probably more vulnerable at the start of gardening season. To help prevent these issues, switch to a new task every 15 minutes. And take breaks. Accidents. The right tools are essential for a great garden. But using them increases the risk of injuries to yourself or others. Be sure to keep sharp tools away from kids, and if the tools have safety locks, keep the locks on when not in use. Tools are also safer (and they work easier) when you use them for their intended purpose. Before using power tools, take the time to read the instructions. Sunburns and skin damage. Don’t forget to protect yourself from harmful ultraviolet rays, which can raise your risk for skin cancer. Wear a wide-brimmed hat; a lightweight, long-sleeved shirt; long pants; and sunglasses when outside. And always apply a broadspectrum, water-resistant sunscreen with a sun protection factor (SPF) of at least 30. Sources: American Academy of Dermatology; American Society for Surgery of the Hand; Centers for Disease Control and Prevention NOW THAT THE WEATHER’S BETTER, are you itching to get outside and see how your garden grows? There’s a lot to love about gardening: the peace and quiet, the exercise, and the fresh, nutritious produce you get to harvest in summer and fall. And while gardening is generally safe, there are a few risks to keep in mind anytime you’re working in a garden: Get your garden going safely Cuts and infections. Digging in the dirt can sometimes cause cuts and scrapes, which may have the potential to get infected with tetanus (lockjaw) bacteria. A good pair of gloves will help guard against these injuries, as well as protect you from blisters and exposures to any garden chemicals you use. Speaking of tetanus, do you need a booster vaccine? Adults need one every 10 years. If you’re not sure, check with your primary care provider.

FRHS.ORG 11 Makes 4 servings. Ingredients Seasoning marinade 1 / 2 teaspoon chili powder 1 /4 teaspoon ground cinnamon 1 /4 teaspoon ground cumin 1 /4 teaspoon garlic powder 1 /8 teaspoon finely ground coffee 1 /8 teaspoon ground black pepper Filling 1 / 2 tablespoon canola oil 1 pound turkey cutlets or bone- less turkey breast, cut into ₃ ⁄₄ -inch-by-3-inch pieces 4 taco-size (9-inch) whole-wheat tortillas 1⅓ cups lightly packed baby spinach 1 / 2 cup salsa verde 2 (1 / 2-inch) slices red onion, halved crosswise 12 (1 / 2-inch) strips red bell pepper Directions • In a small bowl, whisk together chili powder, cinnamon, cumin, garlic powder, coffee and black pepper. • Place canola oil and turkey in mixing bowl and add dry seasoning marinade. Using a fork or your hands, mix to coat turkey evenly with marinade. Set aside for 20 to 30 minutes. • Heat medium cast-iron skillet over medium-high heat. Lay a large sheet of foil on your work surface. One at a time, heat tortillas in dry pan until they are flexible, about 1 minute, turning them after 30 seconds. • Stack tortillas on foil, covering them with an inverted plate until all tortillas are warmed, then seal tortillas in foil, and set them aside. • Heat a grill-pan or stovetop grill over high heat until a drop of water flicked onto it dances. Using tongs, arrange seasoned turkey pieces in rows on grill, placing them 1 / 2-inch apart. This may require cooking turkey in 2 batches. • Grill for 6 minutes, turning pieces every 1 minute so they cook evenly and to avoid burning. Transfer cooked turkey to a serving plate. • To assemble fajitas, place a warm tortilla on a dinner plate, preferably warm. Arrange 1 /4 of spinach in center of tortilla. Add 1 /4 of turkey. Spoon on 1 /4 of salsa, top with half an onion slice and 4 pepper strips. Fold in top and bottom of tortilla, then sides. Serve immediately. Cook turkey to 165 degrees to help prevent foodborne illness. Nutrition information Serving size: 1 fajita. Amount per serving: 280 calories, 3.5g total fat (0g saturated fat), 29g carbohydrates, 45mg cholesterol, 33g protein, 2g dietary fiber, 430mg sodium. Source: American Institute for Cancer Research Turkey fajitas with baby spinach and red peppers

12 FAITH REGIONAL HEALTH SERVICES 4 Sometimes the best solution for a painful joint is surgery. Read about our expert jointreplacement team at steps Orthopedic care where you live If you’re experiencing joint pain or other orthopedic issues, meet with one of our orthopedic specialists at a location near you. FOOT & ANKLE Atkinson: 402-925-2811 Norfolk: 402-844-8366 Wayne: 402-375-7953 HAND, WRIST & ELBOW Norfolk: 402-844-8291 GENERAL ORTHOPEDICS Albion: 402-395-3180 Atkinson: 402-925-2811 Columbus: 402-564-9610 Genoa: 402-993-2283 Lynch: 402-569-2451 Neligh: 402-887-6210 Norfolk: 402-844-8158 to better joint health

14 FAITH REGIONAL HEALTH SERVICES THE FOUNDATION EXISTS to support the hospital and connects the hospital to the community. Anyone can support the hospital foundation by participating in fundraising activities such as auctions, galas, golf tournaments and community-based events. When the community comes together to support the hospital, this is a great opportunity for grateful patients and families to express their gratitude tangibly through giving back. Q What are the goals of the Faith Regional Health Services Foundation? A To support the Mission and Vision of Faith Regional Health Services through the creation of emotional investment and cultivation of financial investment from our community and region. What is the Faith Regional Health Services Foundation? Q How does the Foundation support Faith Regional Health Services? A The Foundation supports the programs and services that directly benefit the patients and their families. The costs of providing exemplary medical services are high. The Foundation raises money through individual gifts and special events. These donations support Faith Regional’s programs and services, provide funding for needed medical equipment and enhance facilities. Q How can I give to the Faith Regional Health Services Foundation? A There are many ways to donate. One-time donations, recurring donations, and gifts in memory of a loved one or as a grateful patient are all welcomed. Donations can be made in person, over the phone or via our website. Planned giving may include retirement assets, life insurance policies, stocks or bonds. Even real estate donations are possible. Q Can a small gift make a difference? A All gifts, small or large, add up to support the hospital and are graciously accepted. These gifts allow the Foundation to support various hospital initiatives and, in turn, help Faith Regional care for our loved ones. Q Is my donation tax-deductible? A The Faith Regional Health Services Foundation is a nonprofit organization, and therefore all donations are taxdeductible as allowed by law. Q How can I learn more? A Visit our website,, or call 402-644-7302.

FRHS.ORG 15 IN THIS PAST YEAR, how many times have you Googled your health symptoms? Now more than ever, more and more people are turning to their smartphones and computers to research their latest health questions. While you should only rely on a medical provider to truly diagnose your condition and provide an effective treatment plan, there is a wealth of information online, including Faith Regional ’s newly redesigned website. Our easy-to-navigate site is your resource to search for health information and see what’s available right here near you. On Faith Regional’s new website,, you can: Visit today to start navigating your seamless health journey with Faith. • Explore medical specialties. • Find a doctor. • Locate a clinic near you. • Connect to relevant health information. • Research other interesting health topics. In addition, you can sign up for classes and events, search for career and volunteer opportunities, donate to our Foundation, read the latest news, and more. The new website is designed with you as our focus. Have you been experiencing knee pain that’s starting to interfere with your day-to-day activities? Visit and search for “knee pain.” You’ll be directed to information about knee pain to learn more about potential next steps, and if it’s time to see a specialist, you’ll get to know our doctors who specialize in knee pain. View their education, training and bio videos. Next, you’ll see their clinic locations. You can schedule an appointment at our Norfolk clinic or at an outreach site closer to you. During all of this, you’ll be fed relevant health topics, upcoming classes or events, and what to expect as you move through your health journey online with Faith Regional. We also encourage you to sign up for your One Chart | Patient account to unlock even more possibilities online, such as scheduling appointments with your medical providers, seeing test results, paying bills, messaging your providers, requesting prescription renewals and more. Refreshed! Check out our redesigned website

Nonprofit Org. U.S. Postage PAID Walla Walla, WA Permit No. 44 FAITH REGIONAL HEALTH SERVICES 2700 W. Norfolk Ave. Norfolk, NE 68701 ONE CHART | PATIENT is a secure, online web portal that offers personalized access to a part of your medical record. As a One Chart | Patient user, you can: ➜ See test results ➜ View your health record ➜ Schedule appointments ➜ Pay your bill ➜ Request prescription renewals ➜ Message your provider And more! Manage your health online ONE CHART | PATIENT USERS HAVE 24/7 ACCESS Benefits of the patient portal ➜ More secure ➜ Convenient ➜ 24/7 access Sign up for One Chart | Patient Manage your health info online securely from any computer, smartphone or tablet. Visit to sign up today! * #