January 3, 2023

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FREE AUTO INSURANCE QUOTES for uninsured and insured drivers. Let us show you how much you can save! Call 855-995-2382 (mcn).

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Submitted by Crossing Rivers Health

Diets that promise quick weight loss are not usually successful. However, making simple changes to your eating and exercise habits can be.

If you are overweight, chances are you are starting the new year with an old, familiar resolution: to take off a few pounds. This year, you say, you are going to keep them off too. That is the attitude to have. To truly succeed, however, you may need a strategy other than simply dieting. Dieting is generally considered a temporary activity. And temporary solutions may bring only temporary results. The key to long-term weight-loss success is to look at your lifestyle and habits. Making small changes that you can live with can bring big rewards.

Slow and steady

Most of us want the excess weight off right away. So diets that promise quick results sound appealing. The problem is these diets do not tend to be the most effective. Quick weight loss is often a result of losing muscle and water, not just body fat. Losing 1 to 2 pounds per week is a reasonable goal. That adds up. According to the Centers for Disease Control and Prevention, losing just 5% to 10% of your body weight may improve your health—perhaps before you notice any changes to your appearance.

Making changes

Start keeping a food journal—a running tally of the foods and beverages you consume each day. Many of us eat more than we realize. Seeing it in black and white might help you identify where you can cut back and what you

can change in your current eating plan.

Here are some other tips to help get you started, with information from the Academy of Nutrition and Dietetics and American Heart Association.

Don’t skip breakfast. Skipping breakfast may make you more likely to snack before—or overeat during—lunch.

Measure your portions. What you consider one serving may actually be several. Using a smaller plate can help too.

Fill half your plate with fruits and vegetables. Fruits and veggies are generally low in calories and loaded with nutrients. Plus, they help fill you up.

Replace higher-fat, higher-calorie foods with more healthful alternatives. For

Health Care

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example, instead of snacking on chips, crunch some carrot sticks. Or, if you’d ordinarily have a milkshake when eating out, order milk instead. Make it nonfat rather than whole milk, and you’ll save an additional 65 calories.

Eat slower. It takes at least 20 minutes to recognize when you are full. Slow down and you may not feel like having a second helping.

Make exercise a priority. Schedule your physical activity and treat it like any other appointment. One simple tip: Get a pedometer. See how many steps you normally take each day—and increase it by 1,000 steps per week until you reach 10,000 steps per day.

Don’t do it alone

Talk to your provider or a dietitian for more weight-loss tips. With their help, this can be the year of a trimmer, healthier you.

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Submitted by Megan Kussmaul, DC

The Christmas season has again come and gone, and the next holiday everyone is talking about and focusing on is New Year’s Day. With this holiday comes talk of resolutions and goals, and while some do base these around health and fitness, many have trouble sticking to them beyond a month or two into the New Year. Many also tend to put a huge emphasis on losing weight or exercising but forget to include other avenues of health and wellness as well. My challenge this New Year for all of you reading this is to take a serious look at your health and wellness journey, if you have one in place, and focus on many ways that you can make this a priority throughout the whole year. Below are some ways to help make this happen.

Buy a small planner or calendar and schedule the activity out through the year. This does not have to be anything exercise related; it can be any form of self-care that is applicable to you in your life. Whether it is practicing yoga once a day, going for a walk, reading a personal growth book or spending some time alone, putting it on your calendar and looking at it often will help so that you are more likely to achieve it. This also helps for it to become more of a habit when it is included in your daily routine.

Make a list of things that you can do every day to better your health. This can involve eating more whole foods, making sure you get plenty of rest, limiting screen time, drinking more water, changing out one toxic prod-

uct in your home or getting up earlier. I jokingly always say to my patients in my office that if we all did everything we should do for our health each and every day, we wouldn’t have time for anything else.

And although sometimes it can feel exhausting or that we don’t have enough time in the day for everything we should be accomplishing, picking a few things from the list can be a bit more attainable. Checking these off of a “to-done” list instead of a “to-do” list can also make us feel more rewarded.

Be sure to schedule appointments for other forms of health and wellness throughout the year.

These can include bi-weekly chiropractic visits, monthly massage appointments, weekly sauna trips, regular craniosacral therapy sessions, routine dental checkups, and many more. These and any

other form of self and preventative care for any individual’s needs can be game changing in helping to alleviate stress and tension that gets placed daily on our bodies.

These are just some helpful ways to make 2023 your healthiest year yet. We are not perfect and can all deviate off of the path of our health and wellness journey at any time, but we can always get back on the path as well. Think about what you want long-term in regards to your health, and make simple changes or continued progress each day. And when you deviate, start right back at it the next day. Give yourself grace, permission to be human, and have some fun with this. Happy New Year to all of you, and best of luck in your health and wellness journeys in the New Year!!

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Join our monthly Health & Wellness pages by contacting Desiree Whalen at 608-326-2457 or desiree.whalen@wcinet.com

Wisconsin-Iowa Events

JAN 3RD- JAN 10TH

Submit your community and not-for-profit events to wi-iashoppingnews.com

TUESDAY JANUARY 3RD

Preschool Storytime

10:30-11:30 am Public Librar y, McGregor, IA

ADRC Sponsored Movies

1:00 pm Prairie du Chien Memorial Librar y, PDC, WI

Every 4th Tuesday of the Month

Little Explorers Preschool Play

9:00-10:00 am Hoffman Hall PDC, WI

Health Check Days

9:00-10:00 am Hoffman Hall PDC, WI

2nd Tuesdays of each month

Caregiver Support Group

10:00-11:30 am Hoffman Hall PDC, WI

Movie Day at the Library

1:00-5:00 pm Prairie Memorial Librar y, PDC, WI Show times 1:00 pm and 3:00 pm Kid Friendly shows.

Strong Bodies Program

9:00-10:15 am Crawford County Administration Building 225 N. Beaumont Rd, PDC, WI The class talks about muscle mass, increase strength, and bone density. For more information or to register go.wisc.edcu/24zolu

WEDNESDAY JANUARY 4TH

Story hour

10:30 am Public Librar y, Gays Mills, WI 1st & 3rd of each month

Preschool Story Hour

10:30-11:00 am Public Librar y, Elgin, IA

Bingo

1:00-3:00 pm Hoffman Hall PDC, WI

Book Discussion

7:00 pm Public Librar y, Gays Mills, WI Meets the 2nd of each month

The Liberated Body: Soma Yoga for Freedom of Movement in Person

5:15-6:30 pm

Community Commerce Center Gays Mills, WI

Red Cross Blood Drive

12:30-5:30 pm Seneca Township Building, 210141 Town Hall Rd, Seneca, WI

THURSDAY JANUARY 5TH

Little Explorers Preschool Play 9:00-10:00 am Hoffman Hall PDC, WI

FRIDAY JANUARY 6TH

Storytime

10:00 am Prairie du Chien Memorial Librar y, PDC, WI Tai Chi

10:30-11:15 am

Prairie du Chien Memorial Librar y, PDC, WI

MONDAY JANUARY 9TH

Golden Games

1:00-3:00 pm Hoffman Hall PDC, WI

Whittling Club

4:00-7:00 pm

Prairie du Chien Memorial Librar y, PDC, WI

General Meeting of PDC Women’s Civic Club

5:30-8:00 pm

Huckleberry’s Banquet Room Prairie du Chien, WI Occurs 4th Monday of each month.

Prairie du Chien Christmas Tree Pickup 6:30 am Must have all ornaments, lights, and tree bags removed or they will not be picked up. Wreaths and garland will not be picked up. Must have trees placed on the backside of the curb.

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SELLING SLAUGHTER

CATTLE, FAT CATTLE, & BABY CALVES, Every Tuesday at 8:30am at Bloomington Livestock Exchange. Every Thursday at 8:00am at Belmont Sale Barn 608-762-5303

FEEDER SALE EVERY FRIDAY at 9:00AM at Bloomington Livestock Exchange 608-9442020

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PRAIRIE DU Chien Christmas Tree Pickup January 9. The street department will be picking up the holiday trees please make sure to have them on the backside of the curb and have all the decorations and lights off them. No pick up on Wreaths, garland, and if trees are place in the alley.

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COMING SOON!!! Valetine puppies English Cream Golden retrievers AKC Registered & Genetic tested, Family raised. For more information contact Jada Goddard @ 641-330-1899 or email jgoddard 111012@gmail.com or go to Facebook to Close Family Golden Retrievers for more information and pictures.

TRI-COLOR F1B BERNEDOODLES $1000 shots vet chkd wormed dews 715-218-9247, 715-721-5375 No Sun Calls (WCAN)

1-Petite tri Colored Bernedoodle, 2-Petite & 4-Mini Goldendoodles, 2-Teddy Bears, 2-tri colored Morkies, 4 Maltipoos, 5-Cockapoos, 6-Cavapoos, (AKC Border Collies $200) We train! UTD shotsdeworm. Lic# 484991 Dusty 920-210-7441 or Brenda 608-574-7931 www. SpringGreenPups.com

6 LIVESTOCK GUARDIAN DOG PUPPIES FOR SALE: Great Pyrenees, Turkish Boz Shepherd, and Maremma Sheepdog mix. Vet checked. $500 each. Call 608-482-3400 for info.

FOR SALE Frenchton Bulldog puppies. Rainbow of colors. All shots and dewormed. Ready to go now, $750 each. Call 608606-6495.

FOR RENT: Spacious two-bedroom, one-bathroom with washer & Dryer and off-street parking. 215 N Beaumont Rd, PDC. Avail. Nov 1st, $675/mo plus security deposit. Go to www.WECRentals. com to ll out a rental application.

2 Snowblowers, Instant Pot, Craftsman & Other Tools, Masterbuilt Smoker, Cabelas Dehydrator, Amana Washer & Dryer, Restaurant Grill, Desk, Small Grandfather Clock, Kimball Spinet Piano, Step Ladder, Fimco Sprayer, Misc Ammo, Num. Household Furnishings of All Types. Note this is a large auction with many things not listed.

(tdd: 608.822.2072)

Southwest Wisconsin Technical College 1800 Bronson Blvd., Fennimore, WI 53809

Southwest Tech is committed to legal affirmative action, equal opportunity access, and diversity of its campus community. www.swtc.edu/equality

Competitive pay with health insurance, paid vacation, 401k, dental, paid holidays. Previous construction experience preferred but will train the right candidate. (Average Starting Wage $20+/hr. DOE)

Located in Clermont, Iowa 40-50 hour work week. Driver’s license required. Travel crew with per diem and home weekends.

EMERGENCY MEDICAL

SERVICES (EMS)

INSTRUCTOR

• Teach EMS courses and skills in person and online

• Design, facilitate, revise, & maintain curriculum

• Bachelor’s degree in education or health care related

Position Open Until Filled TO APPLY: Go to www.swtc.edu/jobsatswtc for more informationand to submit an application.

QUESTIONS?

Email humanresources@swtc.edu

Call 608.822.2314 (tdd: 608.822.2072)

Southwest Wisconsin Technical College 1800 Bronson Blvd., Fennimore, WI 53809

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• Certified Surgical Technologist

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