HEALTH MATTERS is published every other month by the Community Relations Dept. of Skaggs Hospital Association, DBA Skaggs Community Health Center. The publication is offered free to the community.
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HOW TO CONTACT US Write: Skaggs Community Health Center Marketing/Community Relations Dept. P.O. Box 650, Branson, MO 65615 Email: email@example.com Call: 417.335.7140
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The intent of Health Matters is to encourage readers to make informed healthcare decisions, to improve the lives of those in our community, and to inform readers of the healthcare services of Skaggs Community Health Center. Please consult your physician before beginning any medical treatment, exercise program or dietary program. Health Matters is not intended to serve as medical advice.
•Introduction to Carbohydrate Counting: January 2 at 8:30 a.m. and January 15 at 1 p.m. and •Introduction to Insulin Pump Therapy: January 2 at 9:30 a.m. and January 15 at 2 p.m. at Skaggs Diabetes & Endocrinology Care. Free classes! Call 417.348.8990 to register for either or both.
•Prepared Childbirth Class: January 6, 8, 13, 15 and 20, 6:30 - 8:30 p.m., Education Center in the Skaggs Outpatient Center, 545 Branson Landing Blvd. Cost is $40. Call 417.348.8995 to register.
•Community Blood Center of the Ozarks Blood Drives: January 20, 1 to 5 p.m. Skaggs Education Center, 611 S. 6th St. January 21, 8 a.m. to 5 p.m. in the conference rooms at Skaggs Community Health Center. •Breastfeeding Class: January 27, 6:30 - 8:30 p.m., Education Center in the Skaggs Outpatient Center, 545 Branson Landing Blvd. Cost is $10. Call 417.348.8995 to register.
•AARP Safe Driving Class: February 3 - 4, 10 a.m. to 3 p.m. both days at the Skaggs Education Center, 611 S.
6th Street, Branson. Cost is $10 per person. To register, call 417.335.7140.
•Diabetes Support Group: February 5 at 1:30 p.m. in the Redbud Room at Skaggs. FREE. Topic this month: New Technology in Insulin Delivery Systems
•Introduction to Carbohydrate Counting: February 6 at 8:30 a.m. and February 19 at 1 p.m. and •Introduction to Insulin Pump Therapy: February 6 at 9:30 a.m. and February 19 at 2 p.m. at Skaggs Diabetes & Endocrinology Care. Free classes! Call 417.348.8990 to register for either or both.
•Hometown Radio Health & Family Fair: February 13 and 14, Branson Convention Center at Branson Landing. See article on pages 4 & 5.
•Prepared Childbirth Class: February 3, 5, 10, 12 and 17, 6:30 - 8:30 p.m., Education Center in the Skaggs Outpatient Center, 545 Branson Landing Blvd. Cost is $40. Call 417.348.8995 to register. •Breastfeeding Class: February 24, 6:30 - 8:30 p.m., Education Center in the Skaggs Outpatient Center, 545 Branson Landing Blvd. Cost is $10. Call 417.348.8995 to register.
©2008 Skaggs Community Health Center
stay on track...reach your goal What keeps our Lighten Up for Life Challenge contestants motivated?
I stay motivated to keep working out because of the extreme improvement to my health. I am a diabetic (I was taking pills and two different kinds of insulin) and since I have started this program my diabetes is under control. Johnnie Miller
Even before the sun is up, our Lighten Up for Life Challenge morning class is hard at work.
Lighten up for a healthier new year Many people use the New Year as a time
to reminisce on achievements made, battles won, and yes-even the disappointments that were created through the year. Now is the time we revaluate and sometimes redirect where our life is headed. We resolve to make this year better than last. As 2009 opens a new chapter in your life, be inspired by successes around you as resolutions and goals are made, and remember to take it one step at a time.
Some 44 people decided long before the New Year to take it “one step at a time” and are making great strides in meeting their goal of living a healthier life. They’re the contestants of Skaggs Health and Fitness Center and Hometown Radio’s Lighten Up for Life Challenge. The six-month long challenge provides participants with a free membership to Skaggs Health and Fitness Center, a personal trainer and a comprehensive weight loss and fitness plan designed to help them lose weight and enjoy a healthy lifestyle. The 44 contestants stepped onto the scale
September 8, for their first weigh-in and were divided into two teams, morning and evening. Whether they’re working out before the sun rises or after it sets, both teams are benefiting from the experience and knowledge of personal trainers with Skaggs Health and Fitness
better than last...
one step at a time
Center—focusing on three main areas in establishing a good, healthy workout: flexibility, strength, and cardiovascular training. So far, the group has lost 738.5 pounds! Every other week two people from each team are eliminated until a final four is established. The winner of the Lighten up for Life Challenge will be announced during the Hometown Radio Health and Family Fair presented by Skaggs
Community Health Center, Saturday February 14.
The prize is one to compete for! The winner gets a FREE, one year membership to Skaggs Health and Fitness Center and a FREE 7-day cruise with ports of call including Key West, Nassau Bahamas, and Freeport Bahamas, provided by Ozark County Vacations and Cruises.
Despite being eliminated throughout the challenge, participants who did not make the final four still have a chance to walk away a winner. Eliminated players will weigh-in one final time—competing for a FREE one year membership to Skaggs Health and Fitness Center. Participants who didn’t miss more than three workouts with personal trainers are being rewarded for their dedication with a FREE 3-month membership to Skaggs Health and Fitness Center. To find out more about how Skaggs Health and Fitness Center can help jump start your path toward a healthier life or can aide in your current fitness plan call, (417) 348-0060 or log onto www.skaggs.net.
Lighten up for life is awesome. I do have to admit getting up is really hard because I am not a morning person. But the payoff for getting up is so worth it. I am feeling so much better than I did. My energy level has doubled, my aches and pains are lessening and I am seeing results. Thank you all for getting up with us and helping us to be our best. Just having the program makes a world of difference it gives me motivation, discipline, and competition. I feel so fortunate for this opportunity and am excited to see it through to the end. Cassie Tate I am motivated by the Lighten Up for Life Challenge because I know with every workout, I am one day closer to not being considered obese! Jenny Frieze
Children with obese parents are much more likely to be obese adults. I have a five year old daughter and I don’t want her to go through what I have! Jim Rayle
Motivation began, and is in the form of a contest. However, the feelings of “this is how I live now” have started...and that’s really exciting! Rhonda Rayle
I’m almost 61 and I wanted to get into better shape. I have some health issues and this would help. The staff is great and very helpful. I can tell the difference in how I feel and move around. And I would not do this on my own. Cindy France
I planned ahead to remain motivated until I have lost 129 pounds. To stay motivated, I knew I had to tell my plan to all my friends, to everyone I go to church with, and to make a public statement by applying for the Lighten Up for Life group. Friends are...now noticing that I am losing...and they are commenting, building my motivation and encouraging me... Diane Barnes
I am not really sure what keeps me motivated...I guess that it is because I finally found something that is working for me in helping me lose weight and I can see a difference. I feel a lot better after we exercise. Rhonda Mathis
It is hard to tell you in just one sentence what keeps me coming back. I thought I would list my favorites: personal goals, being the best me I can be, my family and their support, determination, feeling the results of my hard work. Sarah Combs
What is my motivation you ask? It’s the dedication, commitment and support of this awesome group, to see that each one meets their goal and my buddy who keeps me accountable on the off days. Diane Latty What keeps me motivated to get up and go work out in the mornings is my family. Knowing that I am making a healthier me I am going to be around longer for my children. I am also setting good examples for my children. Kim Bowman
My main reasons for being committed to coming every week, wanting to lose weight, and to get healthy are for my wife and three girls. I want to be around for them as long as possible. I feel so much better and my cholesterol is the lowest it has ever been. I never realized until I started working out four times a week how addicting it would become, plus so rewarding! Jeff Michel
Dodge winter blahs with healthy living! Winter is here, but that doesn’t have to mean boring foods, inactivity, or winter blues if you follow these tips from Lisa Marshall, registered dietitian at Skaggs.
Keep your energy levels up by drinking plenty of water; it’s easy to become dehydrated during the winter season. Alcoholic and caffeinated beverages can be further dehydrating.
And don’t forget breakfast! Not only does breakfast jump start your metabolism, but it provides fuel for your body to start the day. Breakfast eaters tend to have improved concentration and problem solving abilities, whereas those who skip breakfast are found to be more tired and have less energy throughout the day. Breakfast should provide approximately one third of your daily calories. and be comprised of carbohydrates, protein, and some fat. Research shows that the more you eat earlier in the day, the more quickly you will fill up at the evening meal.
Here are some healthy breakfast ideas: •Egg Beaters, 2 slices whole wheat toast, and 1/2 cup fruit •Sandwich made of a slice of ham, sprinkle of cheese on an English muffin •Oatmeal topped with fruit or peanut butter, hardboiled egg, 1/2 cup fruit juice •1 carton of reduced fat milk, 1/2 bagel with reduced fat cream cheese or peanut butter, and 1/2 banana
Be sure to also include plenty of fruit and vegetables in your daily diet. Just because it’s winter, doesn’t mean that your produce intake has to suffer. Don’t forget about seasonal produce such as winter squash which can provide a good source vitamins and minerals. Pomegranates, clementine oranges, cherries, cranberries, and pears can all be found throughout the winter months, are great sources of fiber, and full of nutrients.
Keeping up with your regular workout routine is also just as important as keeping up with your healthy eating habits. Regular exercise can not only help combat all those extra holiday calories you consumed, but can also keep your body in shape and healthy. It’s important to remember that it’s easy to get off track with your healthy lifestyle, so be sure to make time in your busy schedule for good nutrition and physical activity. www.skaggs.net 3
Health Screenings Healthy Heart Screening - $15. Appointment required. This screening includes: •Cholesterol panel with glucose (9-12 hour fast required) •Height, weight and body fat measurements •Blood pressure Results of this testing are compiled into a printed report mailed to your home within two weeks after the Health Fair. Report and lab results are suitable for sharing with your healthcare provider. Call 335.7140 for an appointment. Cholesterol blood test - $5. 8 a.m. to noon both days. Cholesterol panel with glucose (912 hour fast strongly suggested).
Prostate Specific Antigen - $10. Available 8 a.m. to noon both days. Recommended for men 50 and over, or as young as 40 with a family history of prostate cancer.
Take-home Test Kit for Blood in the Stool - $5. Test for colorectal cancer at home without having to touch or mail anything. Free Screenings - offered throughout both days. Blood pressure, pulmonary function, finger sticks for blood sugar, body fat measurement, hearing.
Missouri Child Identification Program From 10 a.m. until 3 p.m. on Saturday, register your child with Missouri Child Identification Program (MOCHIP), a free service of Branson Masonic Lodge #587. This comprehensive child identification program includes digital photographs, digital fingerprints and child information on a mini-CD compatible with the Amber Alert system; a dental 8 a.m. noon 9 a.m. 10 a.m. Noon 1 p.m. 2 p.m.
bite impression, which also collects a DNA sample and provides a source for scent for trained canine search and recovery teams; and two laminated I.D. cards. The service is available for children 0 to 21 years of age. MOCHIPS does not involve microchips. For more information about the program, log on to www.mochip.org.
Healthy Heart Screenings(by appointment only) Silver Sneakers Demonstration Cooking Demonstration with Chef Nathan Read Ask the Experts, moderated by KY-3 T.V.’s Marie Saavedra. Silver Sneakers Demonstration Concert Pianist and Skaggs Cardiologist Dr. Eliot Nissenbaum at the piano
Ask the Experts moderated by KY-3’s Marie Saavedra Bring your health concerns and questions and ask our panel of healthcare specialists during Ask the Experts, Friday beginning at noon. This question, answer and discussion session will be moderated by KY-3 T.V.
news anchor Marie Saavedra.
On Friday, seniors can join fitness instructor Robyn Tweedy as she introduces the Silver Sneakers program (see article on page 7) at 9 a.m. and 1 p.m.
her newspaper columns and cookbooks, and master craftsman of culinary arts at Silver Dollar City’s Culinary & Craft School.
Back by popular demand, Skaggs Cardiologist and concert pianist Dr. Eliot Nissenbaum will entertain, beginning at 2 p.m.
Learn the relaxation and balance technique known as Tai Chi with instructor and relax even more with a chair massage from HandPrints from 9 a.m. to 2:30 p.m. both days.
Talk with the experts in family practice, oncology, heart disease, diabetes and much more
Informative classes and fun demonstrations At 10 a.m. on Friday, Hilton Hotel’s Executive Chef Nathan Read will demonstrate healthy cooking tips.
On Saturday at 9 a.m., Jan Harper, RN and Director of Skaggs Cardiac and Pulmonary Rehabilitation will answer your questions on Managing Stress.
At 10 a.m., get more cooking tips from Debbie Dance Uhrig, also known as “The Covered Dish,” in 8 a.m. noon 9 a.m. 10 a.m. 10 a.m.: Noon: 1 p.m.: 2 p.m.:
At noon, get the kids up and moving with a kids fitness program from Skaggs Health & Fitness Center.
And, at 2 p.m. on Saturday, don’t miss the exciting finale to this year’s Lighten Up for Life Challenge, as the four remaining contestants in the Challenge weigh-in to determine our grand prize winner!
Healthy Heart Screenings(by appointment only) Presentation: Managing Stress Missouri Child Identification Program begins Cooking Demonstration with Debbie Dance Uhrig Fitness for Kids Tai Chi Demonstration The exciting conclusion of the Lighten Up for Life Challenge 2!
For more information, call Skaggs Community Relations 417.335.7140
you’ve found yourself clipping coupons and checking the couch for change before heading to the grocery store, you are not alone. Skaggs Community Health Center Registered Dietitian and Certified Diabetes Educator, Valerie Newcome, says “It’s getting harder and harder to make ends meet. Eating well and taking care of diabetes is a challenge, even more so on a budget.” Whether you are a diabetic or just looking to make healthier choices when deciding what’s for dinner, Newcome’s program “Managing Diabetes on a Budget” can help you save money. Her first suggestion is to get back to the basics: eating out less often, strategic planning, and strategic shopping.
Newcome says more than half of people who dine out regularly are cutting back on restaurant spending because of the economy, yet on average those dining out are still eating 2.3 evening meals from a restaurant a week. Newcome says “It sounds fast, but consider the drive and how that amount of time could be spent preparing something at home.”
manage your diet on a
Plan, Plan, Plan. Before going to the grocery store plan a menu, check what foods you already have, and use the eating right pyramid to help guide you. It’s located at mypyramid.gov. Newcome says many times when people are planning meals they stick with the traditional meat, potato, vegetable, and bread. She says “We should instead ask ourselves what do I need for a good balanced meal, and try having a representation from three different food groups.”
When planning a menu also think about making things from scratch. An example is making your own enchilada sauce, which can cost more than $1.00 a can. By purchasing the inexpensive tomato sauce and adding your own spices cuts the cost in half. Newcome says another way to save money is by staying away from processed foods. She says “The less processed—the less expensive. A good rule of thumb to follow, if your grandmother wouldn’t recognize it, it’s probably processed.” Planning menus may take a little time, but is well worth it at the check-out line. Plan what recipes you will make, buy only enough fresh foods you know will be used up with a week, know your meal plan and serving sizes, and plan to use items for several
meals. Newcome explains how a pork roast could be used later for fajitas and BBQ pulled pork sandwiches later in the week. Once you have your menu in hand, it’s time to make a shopping list. Remember to look for store coupons, sales and store specials.
You have a menu and a shopping list, but there are more ways to save! Newcome says don’t shop while you’re hungry – it’s too easy to stray from your grocery list or purchase too much - try store brands, compare products for the best deal and shop the perimeter of the store. Newcome says “Most processed food is found on the shelves; shopping the perimeter of the store keeps you in the meats and produce.” Here are a few cost-saving tips Newcome has come up with while you’re at the grocery store:
Breads and Grains •Look for bargains on day old bread •Avoid buying instant grains, they cost more •Buy in bulk whenever possible: bagged rice instead of instant rice, bagged beans instead of canned beans; bagged popcorn instead of microwave. F ru its an d V egetables •Avoid pre-bagged salad mixes •Buy large bags of frozen vegetables •Buy seasonal fresh fruits and vegetables, but only buy what you’ll use up in a week Milk and Dairy •Buy low-fat milk in the largest size that can be used before spoiling •Use block cheese instead of grated •Read labels and compare brands
Meat and Beans •Chuck or bottom round roast have less fat and are usually cheaper than sirloin •Buy meat in large bulk packages •Know your portion sizes! •Dried beans are a good source of protein and fiber
Once you get home, continue your cost-saving routine by storing food right away, freezing food and dividing foods into smaller portions. With a little planning, saving money and staying within a budget at the grocery store can come easy. For more information about FREE monthly diabetes education classes at Skaggs Community Health Center, call Registered Dietitian and Certified Diabetes Educator, Valerie Newcome, 417.335.7453.
use it or
lose it! S
enior citizens are invited to slap on the sneakers and head over to Skaggs Health and Fitness Center for the “Silver Sneakers” class. The program focuses on improving strength, coordination, flexibility, and endurance. Studies have shown that these types of exercise improve your balance and reduce injury from falls. Besides...it looks like fun, doesn’t it (see a recent class photo with instructor Robyn Tweedy, at right)? The class is free to those who qualify. Find out more by calling “Silver Sneakers” instructor, Tweedy at 348-0060. “Silver Sneakers” meets every Tuesday and Thursday, 10:30 a.m. – 11:30 a.m. at Skaggs Health and Fitness Center. Tweedy also carries the fun over from the classes into some other activities for the “Silver Sneakers” members, including bingo games and pot luck dinners!
Early Monday morning...Saturday afternoon just after lunch...Sunday evening on the way to church. It’s never a good time for an illness or injury, and health needs don’t wait for regular business hours or a break in your schedule. When you need care now, think Skaggs Urgent Care, now with expanded hours! Skaggs Urgent Care offers all the services you need everyday. That means if you need an X-ray or a lab test on Saturday afternoon, you’ll get one on Saturday afternoon...right here.
NEW HOURS!! 7 a.m. to 8 p.m. Monday - Friday 8 a.m. to 8 p.m. Weekends
For more information about Skaggs Urgent Care, call 417.335.7587.