tag:blogger.com,1999:blog-76282475840076244832024-03-05T11:14:18.808-08:00CHCBCCommunity Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-7628247584007624483.post-16834924395747590612017-08-03T09:54:00.000-07:002017-08-03T09:54:29.388-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl64uTdJxHE-UesnW9iIXtu-9Glc3VkVognRENUc_Cr2NDdXsjMPv-R2B0IsxBhIJbl5JY8GIlOooEl8sEEs7TfpfIju7w3LKs8Cp04tfnxUeUBkHT-9phJ9dEjU1P2PnwuEi_9uWnsvjA/s1600/boy-child-fun-beach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: #cfe2f3; color: black;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl64uTdJxHE-UesnW9iIXtu-9Glc3VkVognRENUc_Cr2NDdXsjMPv-R2B0IsxBhIJbl5JY8GIlOooEl8sEEs7TfpfIju7w3LKs8Cp04tfnxUeUBkHT-9phJ9dEjU1P2PnwuEi_9uWnsvjA/s400/boy-child-fun-beach.jpg" width="400" /></span></a></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; line-height: 115%;"><span style="font-size: x-large;"><br /></span></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<span style="background-color: #cfe2f3;"><b><span style="font-family: "times new roman" , serif; line-height: 115%;"><span style="font-size: x-large;">The
Scoop </span></span></b><b><span style="font-family: "times new roman" , serif; line-height: 115%;"><span style="font-size: x-large;">on Sun</span></span></b></span></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; line-height: 115%;"><span style="font-size: x-large;"><br /></span></span></b></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="background-color: #cfe2f3;">Roughly 20 percent of all Americans will develop
skin cancer in their lifetime. Having blistering sunburns as a child can double
one’s risk of melanoma, the most deadly form of skin cancer. To protect your skin from UV rays and lower
your risk of skin cancer, avoid spending time
outside between 10 a.m. and 2 p.m., when UV rays are at their strongest. A good
rule of thumb: If your shadow is shorter than you are, you should seek shade. Big
floppy hats can protect children and adults alike! Remember sunglasses because UV rays are also bad
for your eyes. Consider sun-protective
clothing, especially for infants and young children. Another option: Use a
wash-in treatment that ups regular clothing's sun-protection ability. And, of course, slather on sunscreen. If only this were was easy as it sounds! <o:p></o:p></span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">
<span style="background-color: #cfe2f3;"><br /></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 18.75pt;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;">Here are some of the most frequently asked
questions regarding Sunscreen:<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 18.75pt;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;">What SPF should my child be using?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;">At
least 30 and if your child is fair and burns easily, use an SPF of 50. SPF (which stands for sun protection factor)
measures how many times a product increases your skin's natural sun barrier. So
if you burn in ten minutes, an SPF of 15 should give you 150 minutes without
turning red. There's probably no need to go any higher than 50. In fact, the
FDA has proposed a rule that would prohibit manufacturers from claiming
anything above "50+," because there's not enough evidence to prove
that higher numbers would offer greater protection. You also need to look for
"broad spectrum" on the label. That means that the product not only
guards against burning UVB rays, but also UVA rays, which penetrate deeper into
the skin and cause skin cancer as well as wrinkling and premature aging.<o:p></o:p></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<span style="background-color: #cfe2f3;"><b><span style="font-family: "times new roman" , serif; font-size: 12pt;">Is it safe to use sunscreen on my infant?</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt;"><br />
It is, though doctors suggest that infants younger than 6 months get no sun at
all. If you're outside with your baby, seek shade as much as possible, dress your
child in a hat and UV- protective clothing, and use sunscreen on any exposed
body parts. Babies have less melanin in their skin than older children and
adults -- plus their skin is thinner, making them more apt to burn.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<span style="background-color: #cfe2f3;"><b><span style="font-family: "times new roman" , serif; font-size: 12pt;">Do sprays work as well as lotions do?</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt;"><br />
Yes, if you use them properly. But most people tend to put on far too little
spray sunscreen, especially on windy days when it tends to blow away. Apply
liberally and rub well so that the droplets disperse and cover the skin.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<span style="background-color: #cfe2f3;"><b><span style="font-family: "times new roman" , serif; font-size: 12pt;">Do I need to use sunscreen if my child tans easily?</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt;"><br />
Yes. A tan is a sign that the skin is
being damaged by UV light. Even though
we tend to think that a tan makes you look healthy, there's nothing healthy
about it. People who have a dark complexion are less likely to get skin cancer
than those with fair skin, but they're still susceptible to sun damage like
wrinkles, so they need sunscreen anyway.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<span style="background-color: #cfe2f3;"><b><span style="font-family: "times new roman" , serif; font-size: 12pt;">Does my child need to swear sunscreen during a long car ride?</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt;"><br />
Yes. UVA is a long wavelength of light, which means it's able to pass through
car windows.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<b><span style="background-color: #cfe2f3; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></b></div>
<div class="MsoNormal" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: normal;">
<span style="background-color: #cfe2f3;"><b><span style="font-family: "times new roman" , serif; font-size: 12pt;">Is it okay if I use my unfinished bottle from last summer?</span></b><span style="font-family: "times new roman" , serif; font-size: 12pt;"><br />
As long as it has not expired, it should be okay to use it. But if you left
your sunscreen in direct heat for a couple of days -- for example, in a hot car
or on a sunny windowsill -- it may have lost some of its efficacy. In that
case, especially if there is no expiration date listed on the container, it
might be best to play it safe and just start fresh with a new bottle.</span></span><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12pt;"><o:p></o:p></span></div>
Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0tag:blogger.com,1999:blog-7628247584007624483.post-31435271491590107742017-03-13T09:36:00.000-07:002017-03-13T09:42:33.468-07:00Patient Safety Awareness Week<div class="MsoNormal">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEIHq1neGCugyBn7_V8HkDUgobhN861p4eNxEdIIlYIbu3RbuwG_XgNguW8nJMPeSbb8BBoRTde-MzxG1g92w1DOR_-wmoiYH0uVG81tEXRvtMqxngVHaHTeIbWY4nwmhfH2H4yt9jA17R/s1600/PSAW_page-2017.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEIHq1neGCugyBn7_V8HkDUgobhN861p4eNxEdIIlYIbu3RbuwG_XgNguW8nJMPeSbb8BBoRTde-MzxG1g92w1DOR_-wmoiYH0uVG81tEXRvtMqxngVHaHTeIbWY4nwmhfH2H4yt9jA17R/s320/PSAW_page-2017.png" width="320" /></a></div>
<h3>
<span style="font-family: Times, Times New Roman, serif; font-size: large; line-height: 115%;">The care and safety of patients at the Community
Health Center of Branch County (CHC) is and always has been our top priority. Here
are some ways we ensure our patients remain safe and receive excellent patient
care:</span></h3>
<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal; text-indent: -0.25in;"><br /></span>
<br />
<br />
<ul>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal; text-indent: -0.25in;"> </span><span style="font-family: Times, Times New Roman, serif; font-size: large; line-height: 115%; text-indent: -0.25in;">CHC put into place a communication
system to identify fall risk patients. After patients are accessed they are
each assigned special colored socks. Green socks indicate that a patient is
very low fall risk, yellow sock are a moderate fall risk, and red socks are a
fall risk concern and need additional assistance when moving.</span></li>
</ul>
<ul>
<li><span style="font-family: Times, Times New Roman, serif; font-size: large;">Communication boards were implemented in
every room. These boards tell patients
who their care team is, what they can expect today, who will be contacted with
status updates, and an anticipated discharge date. </span></li>
</ul>
<ul>
<li><span style="font-family: Times, Times New Roman, serif; font-size: large;">CHC encourages patients to be their own
advocate and welcomes family members to advocate on behalf of their loved
ones. Speak up if you are confused about
a procedure, medication, or would like something explained further. No question
is ridiculous, and you can bet that your doctor has heard most questions
before.</span></li>
</ul>
<ul>
<li><span style="font-family: Times, Times New Roman, serif; font-size: large;"><span style="line-height: 115%; text-indent: -0.25in;">CHC staff can help you manager your
medications. It is encouraged that
patients keep a running list of what medications they take on a daily/weekly
basis. Share that list with your physician and remember to include how much of
each medication you take including the units of measurement. </span><span style="text-indent: -0.25in;">The CHC Patient Portal can also help!</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Access your record to see what medications
you were discharged with and what the plan is for follow up.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">When all else fails, never feel badly calling
the hospital or your physician to get clarification.</span><span style="text-indent: -0.25in;"> </span></span></li>
</ul>
<br />
<br />
<ul>
</ul>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<!--[if !supportLists]-->Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0tag:blogger.com,1999:blog-7628247584007624483.post-67186741111783283952016-12-08T08:22:00.003-08:002016-12-08T08:22:49.187-08:00<div class="MsoNormal">
<a href="https://www.threeriversparks.org/~/media/Activities/Dog%20Trails/winter-dog-walking.ashx" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image result for winter walking" border="0" height="240" src="https://www.threeriversparks.org/~/media/Activities/Dog%20Trails/winter-dog-walking.ashx" width="320" /></a><br />
<span style="font-family: "times new roman" , "serif"; font-size: 12pt; line-height: 115%;">Don’t let winter make your movement freeze! Do the temperatures and snow keep you
inside? Are </span><span style="font-family: "times new roman", serif; font-size: 12pt;">you afraid of slipping on
the ice? After all, who wants to walk through the cold, snow and ice when
bundled up like a mummy and end up on their backside from slipping on the
ice? Here are some tips to stay active
and safe during the winter months.
Attitude is everything when it comes to movement. </span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b style="text-indent: -0.25in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></b>
<b style="text-indent: -0.25in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;">
</span></span></b><b style="text-indent: -0.25in;"><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Set
a goal:</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"> Start with
setting a smart goal. Focus on what you enjoy about your fitness and health
routines. Then make a goal about what you want to improve. Choose exercises that are appropriate for
your abilities and those that you enjoy. Break your goals down into categories.
One may be for movement or function while another may be focused on nutrition
or weight loss. A weight loss goal of 2 to 4 pounds a month will amount to 24
to 48 pounds a year.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Get creative at home: </span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Home is where your health starts. The weather isn’t a factor when you
work out at home. You can purchase a workout video, exercise equipment, or
learn body weight workouts. Exercising
at home is convenient and helps to stay on track. You don’t have to worry about
sharing equipment or germs with other individuals. </span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: .5in; text-indent: -.25in;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><br /></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; tab-stops: .5in; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><span lang="EN" style="display: none; font-family: "open sans";">Try to choose activities that are appropriate for your
abilities, and those you truly enjoy,”</span><span lang="EN" style="display: none; font-family: "open sans";">Try to choose activities that are appropriate for your
abilities, and those you truly enjoy,”Try to choose activities that are
appropriate for your abilities, and those you truly enjoy,”</span><b><span lang="EN" style="font-family: "open sans"; font-size: 12pt;">Try something new:</span></b><span lang="EN" style="font-family: "open sans";"> T</span><span lang="EN" style="font-family: "open sans"; font-size: 12pt;">ake advantage of local classes or activities. This may be a winter sport or a league. It
will keep you moving, whether it is joining a class, gym, or volleyball league.
Paying for an activity can keep you participating in it regularly. Making new
friends and learning a new skill is an extra bonus.</span><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Meal
Plan: </span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Meal planning in the winter is very important. Decreased
sunlight in the winter can trigger cravings for comfort foods. Our serotonin
levels are decreased which causes the brain to tell us to eat carbohydrates, or
mood lifting sweets to raise the serotonin level. Meal planning will be essential to prevent
this. If you have a plan for a high
protein breakfast and lunch, you will be less likely to indulge later in the
day. <b><o:p></o:p></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">5.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Get
Excited: </span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Focus on what you love about winter. Write down your top 5 enjoyable things about
winter. Maybe it is that you have more
time to meal plan and prepare a healthy meal.
Maybe it is that you enjoy a winter activity like skiing or sledding and
enjoying a warm cup of tea or cocoa when finished. Use the activities that you love to keep you
moving. <b><o:p></o:p></b></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">6.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Stay
Safe and Dress Appropriately:</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"> Be sure to layer your clothing when
exercising outdoors. This includes a
thin layer to wick moisture away from the body.
Add a middle layer for warmth and an external layer to protect against the
wind and moisture. Purchase a hat, gloves, or even a ski mask to cover your
face in subzero temperatures. Select
proper footwear. Be sure to waterproof your shoes/boots if you are winter
walking or running. If you are shoveling or skiing, select boots that keep your
feet warm and dry. Keep in mind, “it is
not bad weather, it is poor selection of clothing if you get cold”. <b><o:p></o:p></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg38-JBevqYEGLDkPkqpZLmU3CzJ0YjyU3eqkG-pF_y2FFsQey8EEOKJs8-u7Fd4uTa2PxjnGXwncn5Ovv7BsxbWB4fPzFiip3zQcwZN5dga7aU-1CosUOUp_YkI97yVJcCfnbqc7A_MfjX/s1600/Bridget+Barle+001.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg38-JBevqYEGLDkPkqpZLmU3CzJ0YjyU3eqkG-pF_y2FFsQey8EEOKJs8-u7Fd4uTa2PxjnGXwncn5Ovv7BsxbWB4fPzFiip3zQcwZN5dga7aU-1CosUOUp_YkI97yVJcCfnbqc7A_MfjX/s200/Bridget+Barle+001.jpg" width="150" /></a><br />
<br />
<br />
<br />
Bridget Barle, PT<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Community Health Center of Branch County<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Department of Physical Therapy</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Branch Intermediate School District<o:p></o:p></div>
Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0tag:blogger.com,1999:blog-7628247584007624483.post-25431066412512790332016-11-02T11:42:00.001-07:002016-11-02T11:42:41.009-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="data:image/jpeg;base64,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" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for diabetes" border="0" src="data:image/jpeg;base64,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" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"></span></div>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">There is no magic cure for diabetes despite all the
progress that science has made. Diabetes is progressive, silent disease which
can be affected by the choices you make throughout the day. Healthy food
choices optimize glucose control for healthier outcomes. Here are some ideas to
help prevent diabetes and make living with diabetes more manageable: </span><br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Follow
a low carb diet</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">:
Include healthy carbohydrates, and reduce or avoid sweets and refined
grains. Choose whole grains for at least 3 servings daily. Strive for five
servings of fruits and vegetables, including some raw and others cooked.
Include protein with each meal and snack. Beware of fad diets encouraging
excessive intake of meats and fats which could lead to heart and kidney
problems. Be sure to include carbohydrate counting in your meal plan.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Artificial
sweeteners</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">: Even foods
billed as sugar-free may affect your blood sugar as they may contain artificial
sweeteners, or even fruit juices along with other carbohydrate containing
ingredients. There continues to be disagreement regarding the use of
sweeteners. Some studies indicate sweeteners, when used in moderation, are
safe. Other studies show that your body reacts to artificial sweeteners in the
same way as real sugar. However, without real sugar present, it can really
confuse your body. Either way, the best
advice is to limit your intake of artificial sweeteners.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Processed
foods: </span></b><span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN;">Foods are processed to make them safe, preserve them, or
make them more convenient. Roasting meat
or breading and deep frying can be considered processing. Without meal
planning, </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">you may end up eating more processed foods </span><span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN;">than you realize. While some processed foods are healthy;
consuming others regularly may increase your intake of added salt, sugar, and
fat. Choose to prepare foods from scratch or select minimally processed foods
more often.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Use
of supplements:</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> Supplements to help control blood sugar
levels are frequently in the news.
Wouldn’t it be nice to have quick and easy treatments for the things
that ail us? Supplements, used in moderation, may have no ill effects, but
studies showing improved blood sugar level are inconclusive. If you have
diabetes, follow meal planning advice from a dietitian, and medication
recommendations from a primary care provider. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Exercise: </span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Exercising burns energy
and can help to burn extra glucose in your bloodstream. If you blood sugar is high, try taking a walk
or hiking up a flight of stairs. Regular
exercise can help moderate blood sugar and improve A1C results. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Healthy lifestyle habits can improve your blood
glucose levels, perhaps preventing the onset of diabetes, and leading to better
diabetes control. If you are diagnosed
with diabetes, keep your appointments with your doctor, take medicines as
prescribed, and ask for a referral to a dietitian for help in creating your
diabetic meal plan. You make multiple choices every day, commit to improving
one habit at a time, and start today! <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">The CHC Diabetes Support Group meets Monday,
November 14, 2016 in conference rooms 1 & 2 from 6 – 7 p.m. If you would
like more information about the Diabetes Support Group call 517-279-5346.<o:p></o:p></span></div>
Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0tag:blogger.com,1999:blog-7628247584007624483.post-9272058111829466192016-07-15T05:51:00.001-07:002016-07-15T05:51:38.332-07:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtonQ7YF9tGAUInPbIgKcZbu47BnCzEE5qbaYQjmX86oqMh-0OGuWHMCy00ig3h3WZYoj8ZQwwG3WqUl5sz58TMgzqVY-R5sDKCoYgVArmb_-cQdHHI0p64aCbq7yUtRhcML5p1bFo-Q9O/s1600/healthy+dinner.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "times" , "times new roman" , serif;"></span></a><span style="font-family: "times" , "times new roman" , serif;">
<span style="color: #b45f06; font-size: x-large;">Avoid Hidden Calories</span></span><br />
<span style="font-family: "times";"><br />
<b><span style="font-family: "arial" , "sans-serif"; font-size: 16pt;"><span style="background-color: white;"><span style="color: #4c1130;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></span></span></b> </span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;"><strong>You may have gained
weight slowly or hit a plateau in your efforts to lose weight. Do not be discouraged;
continue with healthy lifestyle habits you have adopted!</strong><o:p> </o:p></span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;">
<b><span style="font-family: "arial" , "sans-serif";"></span></b></span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";"><span style="font-family: "times" , "times new roman" , serif; font-size: large;">Eating fewer calories
in a day can lead to weight loss over the course of a year. Adding an exercise
to burn another 100 calories can boost that weight.<span style="mso-spacerun: yes;"> </span>No more excuses, time to get started!</span><span style="mso-spacerun: yes;"> </span></span></b><b><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></b></span><br />
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT0eQKd_ThM9ya1Z2chmffeBlbr5tBCj-QrYNzMqYBI7iPrmLBknyZJUPgxeEJDeQUutm832YsHDtNPUSgQyCKJ1p785wgXjPPIfhKGGEaP4vIjCeXAxZjAIbingz7o-kVTX2CHK2dr85R/s1600/healthy+dinner.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT0eQKd_ThM9ya1Z2chmffeBlbr5tBCj-QrYNzMqYBI7iPrmLBknyZJUPgxeEJDeQUutm832YsHDtNPUSgQyCKJ1p785wgXjPPIfhKGGEaP4vIjCeXAxZjAIbingz7o-kVTX2CHK2dr85R/s320/healthy+dinner.jpg" width="320" /></a><span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Be honest about
portion sizes. </span></b><span style="font-family: "arial" , "sans-serif";">A
3-oz. serving of meat<b> </b>is the size of a deck of cards.</span></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Carefully read
serving sizes and number of servings on snack foods. </span></b><span style="font-family: "arial" , "sans-serif";">One serving of<b> </b>potato
chips may be only<b> </b>11 chips.<span style="mso-spacerun: yes;"> </span>Limit
intake by purchasing single serving bags, and eat only one! <b><o:p></o:p></b></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Count liquid calories
</span></b><span style="font-family: "arial" , "sans-serif";">such
as juice, milk, regular sodas, alcoholic beverages, and any sugar, milk, or
flavorings you add to coffee or tea.</span><b><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></b></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Avoid nibbling </span></b><span style="font-family: "arial" , "sans-serif";">while cooking or
clearing off the table.<span style="mso-spacerun: yes;"> </span>Beware of small
treats throughout the day, such as food left in sight whether on your kitchen
counter or at work in the break room.<span style="mso-spacerun: yes;">
</span>Remember “out of sight, out of mind”.</span><b><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></b></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Don’t underestimate
the calories used in food preparation and cooking, </span></b><span style="font-family: "arial" , "sans-serif";">extra calories may be
hidden in these sources: oil in the pan, oil sprayed onto your pan longer than
1/3 of a second (when using aerosol cans), seasoned vegetables, mayonnaise and
other spreads or sauces on<b> </b>sandwiches, and dressings on<b> </b>salad. </span><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none; tab-stops: 0in;">
<span style="font-family: "times" , "times new roman" , serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif";">Practice moderation everyday- </span></b><span style="font-family: "arial" , "sans-serif";">Calories consumed on
weekends and holidays may set you back in accomplishing your goals.<span style="mso-spacerun: yes;"> </span>Plan in advance the strategies you will use
to make wise food choices and practice portion control.<span style="mso-spacerun: yes;"> </span>You do not need to avoid favorite foods,
rather control your appetite, discipline is a reward in itself.</span><b><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></b></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Eat mindfully- </span></b><span style="font-family: "arial" , "sans-serif"; mso-bidi-font-weight: bold;">Savor each bite, chew completely and occasionally set down eating
utensils between bites.<span style="mso-spacerun: yes;"> </span>Make mealtime
special by setting a lovely table, listening to relaxing music, and using
serving dishes. Spend quality time with others with whom you are eating, limit
distractions such as the TV and/or cell phone usage to increase your awareness
of the amount of food consumed.</span><b><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></b></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b><span style="font-family: "arial" , "sans-serif";">Write down everything
you eat. </span></b><span style="font-family: "arial" , "sans-serif";">This
will help you be accountable to yourself and you will remember<b> </b>between-meal
snacks.<span style="mso-spacerun: yes;"> </span>Most successful dieters write
down everything they eat.</span><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif";">Fit in daily exercise-</span></b><span style="font-family: "arial" , "sans-serif";"> Get approval from your physician
before starting any exercise.</span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif";">Wake up 15-20 minutes
earlier to allow time to take a brisk walk. The average adult can burn 100
calories walking just one mile. Challenge yourself to go faster for 30 seconds
every 3 minutes during your walk to improve your time, then increase the
distance several days per week.</span><span style="font-family: "arial" , "sans-serif";"><o:p> </o:p></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif";">Weight lifting- </span></b><span style="font-family: "arial" , "sans-serif";">Using soup cans or small hand weights and
lifting while you talk on the phone, or while you are sedentary may increase
your metabolism if done regularly.<span style="mso-spacerun: yes;"> </span>Get
expert advice from an exercise specialist at your local gym for correct forms
to avoid injuries.</span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3aB0vEiLFeFu53LemT9FwH8cKZoIkOGX0L93-gpNxc5scevdvtC1VcCrpXRqO71zv6TKnYGJtlgK_-b65BJdT8qboeaMNktUTO19zjhCdpl2nY6F_sTVRg1N8j9N5hvpLW0J-aqs_35EE/s1600/margaret+2016.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3aB0vEiLFeFu53LemT9FwH8cKZoIkOGX0L93-gpNxc5scevdvtC1VcCrpXRqO71zv6TKnYGJtlgK_-b65BJdT8qboeaMNktUTO19zjhCdpl2nY6F_sTVRg1N8j9N5hvpLW0J-aqs_35EE/s200/margaret+2016.JPG" width="197" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;">Margaret Weigle, RDN</span></td></tr>
</tbody></table>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "sans-serif"; font-size: 10.5pt;"></span><b><span style="font-family: "arial" , "sans-serif"; font-size: 8pt;"><o:p></o:p></span></b></span> </div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;">
</span></div>
Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0tag:blogger.com,1999:blog-7628247584007624483.post-76926720117262651032016-05-06T05:09:00.000-07:002016-05-06T05:09:15.569-07:006 fitness pick-me-ups <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTa2GyFDKThT4TB9lQ2PF3B619dhO9hu_7mhd88pJDu_nsHgE5alpQrMJald6r6qtbvJ7yTIIPMRmxaHJ7wHZ012RpuQPapd7St5g7SeWWZHmYL-uxF6fkdXG9HEaMak3R6v50jY8_h9fo/s1600/close+up+feet+runnig.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTa2GyFDKThT4TB9lQ2PF3B619dhO9hu_7mhd88pJDu_nsHgE5alpQrMJald6r6qtbvJ7yTIIPMRmxaHJ7wHZ012RpuQPapd7St5g7SeWWZHmYL-uxF6fkdXG9HEaMak3R6v50jY8_h9fo/s320/close+up+feet+runnig.jpg" width="320" /></a></div>
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Trying to make it
through a workout, only to find your energy level isn’t where it needs to be?
Here are ideas to give you a boost:</span></b><b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></b><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">• Adopt a personal
mantra. </span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Find
a positive phrase that you repeat when you are less-than-motivated to keep
going through an activity. Maybe something like: “Try one more, just one more”
— whether it’s repetitions, minutes, laps, miles, whatever.</span><b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">• Make a competitive
game out of your activity. </span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">If you see other walkers, runners, swimmers, or cyclists
ahead of you try to catch them and then pass them. If you’re on a walk with
your dog, try to keep in step with your four-legged friend.</span><b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">• Pay attention to
your breathing. </span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Try
this next time you are just getting started or in the middle of your activity:
Breathe in deeply through your nose only, and exhale hard out of your mouth.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">• Dink more
water.<span style="mso-spacerun: yes;"> </span></span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-bidi-font-weight: bold;">Drinking enough water impacts everything from the amount of energy you
have on a daily basis, how much hunger you feel through the day, your ability
to concentrate, and how quickly you recover from your workout sessions.</span><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Find a training partner or begin your quest for a heather
lifestyle with a personal trainer.<span style="mso-spacerun: yes;"> </span></span></b><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">It is much easier to
keep each other accountable and/or motivated with a workout buddy or someone
who can get set up a workout routine that matches your goals. </span><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Listen to music. Put
your ears buds on and listen to your favorite tunes preferably something with a
faster beat. Many web-sites including amazon, apple, Spotify etc. have
readymade playlists for your workouts.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;">Try new activities.
Doing the exact same routine day after day will limit your progress and you
will limit the risk of boredom. You should try at least one new activity per
month and/or at least mix up the activities that you do, Go a little faster, do
a couple extra sets, little heavier, try free weight instead of machines.
Mixing it up will help you reach your goals faster and it might keep you on
your path for a healthier you.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p> </o:p></span></div>
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> Hans Jonsson </span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; mso-layout-grid-align: none;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Physical Therapist, Certified CrossFit Coach </span><span style="font-family: "Arial","sans-serif"; font-size: 10.5pt;"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA3FoNxBlnh4KiDoBAtHHQrVirzz5fiMp9IdsMdOVtVO6NR4FQzTOq9OvNbAh5haDBKijFkO5zWmxruvnKBgXDvk8h_MpChihz5rARaWjTu7o0T9n7hk47LbWvvDObBVXFL4UJo2FTyrxf/s1600/Hans+Jonsson+2.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA3FoNxBlnh4KiDoBAtHHQrVirzz5fiMp9IdsMdOVtVO6NR4FQzTOq9OvNbAh5haDBKijFkO5zWmxruvnKBgXDvk8h_MpChihz5rARaWjTu7o0T9n7hk47LbWvvDObBVXFL4UJo2FTyrxf/s200/Hans+Jonsson+2.JPG" width="150" /></a></div>
<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p> </o:p></div>
Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0tag:blogger.com,1999:blog-7628247584007624483.post-12265218148825984222016-01-18T08:50:00.001-08:002016-01-18T08:50:29.124-08:00New Year's Resolutions for Eating Healthy<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkwcAEYmL9DGvQsKpZMId369TUuqWQSk7z2a3b-xYb4-idzLGoH2Yp4FEHFnsHsMKrUU01PG4Lx8AKP335Y6Rt2reVNyh61kSFLoMA3Z0hpFpQCSNCAFiUEOk1iLZ15TtEFO5Nz_kzgWbo/s1600/shutterstock_67879747.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkwcAEYmL9DGvQsKpZMId369TUuqWQSk7z2a3b-xYb4-idzLGoH2Yp4FEHFnsHsMKrUU01PG4Lx8AKP335Y6Rt2reVNyh61kSFLoMA3Z0hpFpQCSNCAFiUEOk1iLZ15TtEFO5Nz_kzgWbo/s320/shutterstock_67879747.jpg" width="320" /></a></div>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Half of those who have a New Year's resolution to get fit and eat healthy give up six weeks or less into the new year. Many are faced with busy day to day lives and cannot find time to go to a gym when juggling work, children, sporting events, and homework. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Dietary director Margaret Weigle at the Community Health Center of Branch County has some quick tips to follow to keep your New Year's resolution for eating healthy. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <br />
<h3>
<b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14px; line-height: 20px;">HEALTHY EATING NEW YEAR'S RESOLUTIONS FOR HEALTHY ADULTS</span><span style="background-color: white; font-size: 14px; line-height: 20px;"> </span></span></b></h3>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">If you have a medical condition requiring a change in your eating pattern, it is recommended to see your physician to obtain a referral to a Registered Dietitian for Medical Nutrition Therapy. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14px; line-height: 20px;">Drink more water</span><span style="background-color: white; font-size: 14px; line-height: 20px;"> </span></span></b><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Plain, unflavored water quenches your thirst and is one of the six nutrients required by your body. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">The average adult needs about eight 8 ounce servings of water every day. Try drinking water as soon as you wake up, include with and between meals and before bedtime. It may require effort to learn to like plain water, persevere! Your body will thank you for it. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14px; line-height: 20px;">Eat more fiber filled foods</span><span style="background-color: white; font-size: 14px; line-height: 20px;"> </span></span></b><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Most American eat 10-14 grams of fiber a day. The daily recommended intake of fiber is 21 to 38 grams. </span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">The healthiest way to reach this goal is to include high fiber whole grains and to eat adequate amounts of both fruits and vegetables. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Including adequate fiber (and fluid from water) will help with regularity and help prevent cardiovascular disease, type 2 diabetes, and some cancers. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14px; line-height: 20px;">Include fruit and/or vegetables at each meal</span><span style="background-color: white; font-size: 14px; line-height: 20px;"> </span></span></b><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Include at least two servings of fruit and/or vegetables at each meal. Whether you purchase fresh, frozen or canned packed in its own juice fruit is loaded with nutrients and has fiber. Try to limit juice to 4 oz per day, it has nutrients but no fiber. If you have limited time purchase frozen or low sodium canned vegetables that can be steamed and served. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <b><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14px; line-height: 20px;">Limit sugar, salt, fat and alcohol intake</span><span style="background-color: white; font-size: 14px; line-height: 20px;"> </span></span></b><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Practicing moderation can help establish healthy eating habits without depriving yourself. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Have you noticed eating sugar, salt and deep fried foods regularly may increase your craving to have them again and again? On the flip side avoiding treats completely can trigger some people to over indulge when they include treats in their diet. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Sugar is not a nutrient, but small amounts may be included in a healthy diet without causing weight gain. Excessive intake of sugar may deprive your body of other needed nutrients and may lead to dental caries and other health related disorders including obesity. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Salt is a nutrient needed by the body. Most foods naturally have sodium and eating some processed foods can increase your intake of sodium without using the salt shaker. Most Americans meet their sodium needs without using a salt shaker. To limit sodium, use less processed meats, vegetables, snack and junk foods; limit consumption of premade gravies, sauces and soups. Limit foods that provide >300mg sodium per serving. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Limit your intake of fats, especially saturated fats and try to avoid trans fats. High fat foods include pastries, many baked goods, fatty meat, including visible fat on meat, high fat dairy products, oil, butter, margarine, and oils. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">If you choose to drink alcohol, do so responsibly and with your physician's approval. Moderation for women, one drink per day, men may include two alcoholic beverages per day (12 oz beer or 3 to 4 oz wine or 1 oz liquor). </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Plan meals and snacks, eat at least three times daily. Avoid overeating, train yourself to be satisfied with normal portions. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Eating within two hours of waking up (rather than saving all meals for evening 5-10:00PM) will help your metabolism function more effectively. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">Moderation does not encourage saving treats to over indulge on the weekend or a special night out; you are not a bank! </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br style="font-size: 14px; line-height: 20px;" /></span> <span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: 14px; line-height: 20px;">If your goal is weight maintenance following these healthy recommendations can help you to reach your goal.</span><span style="background-color: white; font-family: "open sans" , sans-serif; font-size: 14px; line-height: 20px;"> </span><br />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<img src="http://www.chcbc.com/docs/IMG_4812_(2).JPG" height="100" style="border: none; float: left; font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px; margin: 10px; max-width: 100%;" width="100" /><br />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<br style="font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;" />
<span style="font-family: "open sans" , sans-serif; font-size: 14px; line-height: 20px;"><b>Margaret Weigle, RDN</b></span>Community Health Center of Branch Countyhttp://www.blogger.com/profile/12517969829878274485noreply@blogger.com0