YMCA-YWCA continues to strive for accessibility
BY SARA JORDAN-HEINTZ
TIMES-REPUBLICAN
Whether you go to the Marshalltown YMCA-YWCA for fitness, socialization, swim lessons, to foster a new hobby or use as a childcare/ after school resource, its staff strives to eliminate barriers.
In 2024, 8,500 people participated in programs and membership services. Thousands more attended special events, swim meets and sports.
Y CEO Kim Jass-Ramirez said its strategic plan centers on outreach, program, membership and finance. In 2024, the facility became available for 24/7 usage. Current members can access the Y after hours using a special key fob to use exercise equipment and the gym. This accommodates people who want to use the Y but may have a work schedule or family obligations that don’t allow them to come in during normal business hours.
“We have had over 250 people take advantage of this,” Jass-Ramirez said. “I know there was some hesitation, but it’s our members using it, and they care about the Y and they check in. We
haven’t had any issues.”
Molina Healthcare of Iowa recipients are eligible for free Y memberships.
“That partnership just kicked off at the end of 2024 and it’ll go through this year,” she noted. “I think we’ve already got close to 40 people here at our Y that are participating in it, and it’s nice because it covers adult and youth memberships.”
And, she adds, having Molina cover those memberships means the Y can put funds toward scholarships for other people who may struggle to afford membership fees.
On January 7, the Y officially opened its new EGYM, a line of 11 machines that offer a holistic workout experience that is personalized, tracks all fitness activities and makes progress visible to aid in motivation. While the purchase was an “investment” Jass-Ramirez said it replaced outdated equipment, some of which was 20 years old.
“You wear a bracelet with a chip and wave it in front of a machine and it knows where you need to be set up, level, seating, workout plan, specific routine, memory of where you left off, etc,” she noted.
“Not only does this make it easy for the user, but it will also challenge them.”
She added research shows that a person who does EGYM comes in twice as often as a person who does regular exercises.
“Honestly, that’s what we want. We want people to be healthier, to stick with their routine. This equipment is our biggest thing so far for 2025,” she explained.
The Y saw 150 people come in the first week to get signed up for orientation. You pay a one-time $20 fee for the bracelet and commit to an approximate 30-minute training set up.
“It’s been all hands on deck with staff helping to train,” she added.
Because the Y is committed to the public, it often seeks input about what types of classes and programs folks would like to see offered.
Hot yoga (winter 2025) will take place February 7, 14, 21 and 28. This variety of yoga is performed under hot and humid conditions to increase sweating.
“We’re not necessarily a hot yoga studio, but we found a way to crank up the heat in
one of our exercise rooms, and hope to offer it more often,” she said.
The Y teams up with area organizations throughout the year and is part of the Marshall County Community Response Coalition.
Last March and April, it hosted a Lazyman Iron Triathlon, followed by a Triathlon in June. Biking and walking/running options included using Marshalltown trails. Former Parks and Rec. Director Geoff Hubbard helped with coordinating.
A safety camp held every two years is a partnership between the Y and local police, sheriff and fire departments. While a variety of swimming lessons are offered, last summer, the Y launched a swim program for children with autism.
“We had received a grant from our national YMCA organization to do a pilot,” she said. “Swim lessons are a huge service we provide and with our outreach and inclusion efforts, we want to make sure we’re meeting the needs of all people.”
The response was overwhelmingly positive and the Y continues to offer it for any
and all youth with special needs.
The Y also has a swim class called adaptive aerobics held Fridays for adults with intellectual disabilities.
“It’s not a lesson, but a chance to get in the pool and move their bodies,” she added.
The Marshalltown YMCA-YWCA is a non-profit organization that does its own fundraising.
“Funding goes back into our mission, and so that’s really what separates us from a gym or a fitness center,” JassRamirez said. “It’s important that we manage our finances in a way that we’re offering world class facilities and programming, because we know that’s what’s going to have a huge impact on our community. We know that having a facility like ours is important to employers too, and to economic development and the vitality of our city…We want to utilize our funds in a way that goes back to our community and meets the mission of the Y.”
CONTRIBUTED PHOTO
Marshalltown YMCA-YWCA Health and Wellness Director Angie Paxson instructs Todd Stanley on how to use the EGYM equipment during a recent orientation session. Installed at the Y in January, EGYM is state-of-the-art equipment that adjusts to your settings automatically allowing for more efficient workout times.
Black Iron Barbell owner offers
‘something different’ for local fitness buffs
BY MIKE DONAHEY TIMES-REPUBLICAN
The sweat coming form members working-out in Marshalltown’s Black Iron Barbell training facility was made possible by “sweat equity.”
The latter is a common term defined as the “value of work that is put into a project or business instead of paying for it with money.”
After purchasing a vacant building that previously housed the Diamond Vogel Paint Retail store at 104 E. Linn St., Reynolds remodeled it on his own into a modern business catering to customers interested in powerlifting, bodybuilding, strongman, speed and agility.
Previously, Reynolds’ business was in the Marshalltwon Mall where he opened Jan. 7, 2023.
The mall’s electricity was shut off in November 2023, by Alliant Energy due to non-payment of its invoices by the mall owner. Consequently, Reynolds and other tenants had a challenge attempting to conduct business with power off to the air-conditioning, lights in bathrooms, hallways, parking lots and more.
“I could have stayed at the mall a little bit longer but I kind of saw the writing on the wall,” Reynolds said during an interview at new training facility.
“I knew I wanted to grow … I knew I wanted a bigger spot … the mall was a good starting spot. I did not want to grow too fast … it was not part of the five-year plan.”
Reynolds decided to look for a new location, but In the meantime, he purchased a lot
next to his Marshalltown home and erected a building. There, he made it into a private gym and a power-lifting club for fellow devotees.
Reynolds said his initial interest in going into business was understanding there was a need.
“I want to give people something different … that is what I am looking for,” he said. “My biggest thing is people working out together … community. I grew up working out with partners … a supportive communi-
ty. That is my goal.
With that in mind, he opened the business Jan. 27, 2024 on East Linn Street.
Reynolds cited Sam Upah at United Bank and Trust for significant support in getting a small business loan to help make the updated version of Black Iron Barbell a reality.
He acknowledged income from his full-time job as a UPS delivery-truck driver wife Nicki’s income from the Marshalltown YMCA-YWCA helped significantly with the loan
down-payment and more.
Now he is thrilled with the extra square footage and room to grow.
He rents one of his suites to another business and another suite is for rent.
Aa an example of “community workouts,” he cited one of his current programs for members: “Doughnuts and Sandbags’ held on Saturdays. Participants work out with sandbags ranging in weight from 25-pounds to 250-pounds. He cited a mem-
ber – a woman who was three months post-partum and wanted to get her strength back … a young new mom.
Reynolds also cited a woman with a prosthetic leg who is in the program working out with members of advanced fitness levels.
“We do it as a group … it does not cost extra,” he said. “we have doughnuts afterwards as a reward … again – I am pushing the community effort … we have 10-15 people showing up … working out together. Primitive, but one of the best workouts you have ever had … picking up the sandbag … putting it over your head and more.”
For other members, there is clean and modern weightlifting equipment ranging form incline bench press to squat racks.
Reynolds is a Marshalltown resident along with Nicki and two children. He is strongly pro-Marshalltown and wants to see the community grow and prosper. He grew up in Albion but attended Marshalltown schools. He went on to Marshalltown Community College for one year as a student-athlete playing basketball.
The businessman also plays slow-pitch softball.
“At some point I will retire from UPS, but in the meantime, I am working to build up the business and looking forward to working out with others in the community,” he said.
For more information, telephone 641-328-9027 or visit blackironbarbell.gymmasteronline.com/portalsignup?
T-R PHOTO BY MIKE DONAHEY
Black Iron Barbell owner Jake Reynolds is shown recently at a bench-press station in his training facility in Marshalltown. Behind him a poster announcing a powerlifting competition held at the local Midnight Gardens held in 2024.
UnityPoint Health ER treated nearly 19,000 patients in 2024
BY MIKE DONAHEY
TIMES-REPUBLICAN
UnityPoint Health- Marshalltown (UPH-M) administrator Shari King is not reserved talking about her role overseeing a large state-of-the art health care fa cility and one of Marshalltown’s major employers with 400 staff.
“I love my job,” she said in a recent telephone interview with the Times-Republican. “I get to work with outstanding people in a great facility.”
The facility is located at 55 UnityPoint Way. It served its first patient on April 27, 2022.
The hospital is active.
It served 18,651 patients in its 365/24/7 emergency room in 2024. It discharged 1,195 patients from its hospital inpatient unit last year and the family medicine clinic at 303 Nicholas Drive had 9,507 patients, according to UPH executives in Waterloo.
A UPH-M Express Clinic is at 1704 S. Center St.
Additionally, family practice satellite clinics in Conrad treated 11,986 patients, State Center 2,934 and Tama-Toledo 6,894.
UPH-M also provides a vital 365/24/7 ambulance service to the Marshalltown area also headquartered in the UPH-M complex.
King and staff have a mission: to offer affordable, quality healthcare to central Iowans.
Reflecting on 2024, King said UPH-M added an endocrinologist.
King said ideally, UPH-M would like to add a pulmonologist and eye, nose and throat specialists.
The administrator said UPH-M weathered a nursing shortage caused by a “perfect storm of a global pandemic — COVID19- and substantial number of ‘baby-boomer’ retirements.
“We still rely to a degree on “traveling” nurses to fill gaps in our schedules when needed. she said. “We have a good working relationship with the Marshalltown Community College Nursing program.”
During the interview, King said UPH-M staff have been pleased to work with Marshalltown High School students employed as Patient Care Technicians. The students first completed a 76-
hour nurse aid course. The program is coordinated by the Iowa Valley (Communi ty College with locations in Ellsworth and Marshalltown) Business and Community Solutions program.
“The students get the opportunity to “earn while the learn while having the opportunity to progress in a promising health care profession.”
The UPH-M main complex was five-years in the planning stages and when construction was completed, cost $38.4 million.
Garling Construction of Cedar Rapids was the general
The complex replaced “the old hospital ‘- a town landmark at the intersection of East Main Street and Third Avenue, which had dutifully served central Iowans when it opened as the Evangelical Deaconess Hospital in 1913.
Over the years it hosted a merger with St. Thomas Hospital on Marshalltown’s west side. There were name changes to Marshalltown Area Community Hospital to Marshalltown Medical & Surgical Center and to Central Iowa
UPH acquired Central Iowa Healthcare in 2017. UPH-M is one of many facilities in the UnityPoint Health network with regional hospitals and clinics in Illinois, Iowa and Wisconsin. King reports to UPH administrator Jenny Friedly in Waterloo. King has been administrator for four and one-half years. She entered health care as a physical therapist and transitioned into administration. Her attitude conveys a willingness to accept the challenges of working in the ever-changing health care industry while
overseeing a large staff.
She said communication is a key skill, as is frequently visiting various departments during the day to talk to department heads, staff and patients.
King also said she meets with other Marshalltown health care providers such as Center Associates, the Iowa Veterans Home and McFarland Clinic-Marshalltown.
She clarified that UPH-M competes with McFarland Clinic-Marshalltown in certain sectors – such as family practice and specialists - but also collaborates.
Specifically, UPH-M allows McFarland Clinic surgeons to use its operating rooms.
UPH-M economic impact to the area economy is substantial.
A 2023 Iowa Hospital Association report showed UPH-Ms wage impact to the area economy was nearly $58-million. For more information, telephone 641-754-5151, or visit www.unitypoint.org/marshalltown.
T-R FILE PHOTOS
The top two photos show various views of the UnityPoint Health – Marshalltown clinic. In the bottom photo, Andrea Petermeier works with a patient at the wound care clinic.
King
A quick lifeline
Center Associates mental health urgent care wing continues to expand
BY ROBERT MAHARRY TIMES-REPUBLICAN
When Center Associates Executive Director Paul Daniel and Clinical Director Nick Calzada launched an urgent care clinic for patients seeking mental health care without the long wait times about a year and a half ago, they hoped the demand would justify its existence. Last May, they completed the Urgent Care wing located inside the facility at 3809 S. Center St., and heading into 2025, it continues to grow in an effort to meet the needs of their clientele.
“We started this just as a beta test, 1 to 3 (p.m.), see what that (looks like),” Daniel said.
At that time, Calzada added, patients were served on a walk-in basis.
“But then, the need was getting so much that now we’ve gone from 9 (a.m.) to 3 (p.m.),” Daniel added. “I think we kind of knew the demand was there, but it’s just getting the word out (to) the community and the people that were seeking it.”
Initially, the marketing and promotional efforts around it were
minimal, but due to the positive reception and the expanded hours, the CA team has turned it up a notch and urged patients to call ahead of time before arriving. Even if a clinician doesn’t have an immediately available opening for a patient on the day they’re requesting, they’ll often scan for cancellations to try and fill the slot.
“That way, they’re not sitting here and waiting for the next opening for the next several hours in line,” Calzada said. As for the struggles and situations they’re providing assistance with, the most common are panic attacks, irritability, suicidal ideations, domestic violence and substance abuse cases.
“What I have seen more of is panic attacks. People are just anxious,
or court is coming up and they get anxiety.
And I’ve treated, in the last few weeks, a lot of suicidal or potential (suicidal), but we work it down, we find the safety plan. We get them safety,” Daniel said. “Our data has shown a lot of parents coming in just wanting some ideas for kids who are behavioral, but again, it’s not an emergency compared to some of the others.”
CA is also working closely with local police — especially MPACT — and social services nonprofits like YSS, CAPS and Prairie Ridge South (formerly SATUCI), and they refer patients to each others’ services as well as local family medicine doctors. Daniel has been exceedingly appreciative of the community buy-in so far, echoing the recur- ring theme of “Marshalltown Strong.”
“I was just telling Nick earlier (that) urgent care is almost like a quick lifeline for somebody, you know, just for today. They still might have stressors tomorrow, but just for today ‘OK, am I thinking clearly? Am I gonna make some healthy choices? What can I do?’ That has been really helpful, and for us to be able to jump in and just give them some guidance is phenomenal,” he said.
And because the patients are coming of their own accord on a voluntary basis, Calzada added, they want to be helped, so they’re generally receptive to what clinicians have to say to them. Often, it results in setting up appointments with a therapist on a regular basis while
still offering a temporary triage and providing healthy coping skills in crisis situations.
“That patient walks out of here feeling they’ve been heard and ‘I have a solution. I have a plan,’” Daniel said.
In a year and a half, the urgent care clinic has seen 531 separate patients, 334 of whom were new to CA and 294 of whom were retained for regular therapy appointments. And while they’ll never know the number of lives they’ve been able to save through the service, Calzada is confident the figure is higher than zero — and Daniel can count at least five suicidal patients who are still returning for service.
“I don’t know the answer to that. We don’t know the answer to that, but we have saved
lives. Other organizations save lives here — police, firefighters, ER, hospital, but so does urgent care,” Calzada said. “Even if one life is saved, that’s priceless.” Going forward, they hope to bring in more seasoned clinicians and expand urgent care further — currently, there are five who participate regularly — and they will aim to provide holistic solutions as opposed to simply filling a prescription for medication, especially in situations where addiction may be present.
“Our overall goal is just to help people who suffer from mental health issues to just transform into the best mental wellness as we possibly can,” Calzada said.
T-R PHOTOS BY ROBERT MAHARRY
Center Associates Clinical Director Nick Calzada, left, and Executive Director Paul Daniel, right, stand near the urgent care sign at 3809 S. Center St. in Marshalltown. The unique clinic for mental health needs launched about a year and a half ago and has grown steadily since then.
After 2023 move, McFarland Clinic continues to offer wide range of medical services
that if one is standing still, one is being passed by. And staff at the local McFarland Clinic are not standing still. They have aggressively promoted and worked to improve the enterprise ever since June 26, 2023. That was the day they welcomed their first patient at its new $20-million, nearly 67,000 square foot, nine-acre facility in the 400-block of East Merle Hibbs Blvd. It replaced an older facility used for decades and leased from UnityPoint Health-Marshalltown in the 300 block of East Main Street.
Staff are currently engaged in efforts to recruit family practice doctors and specialists to meet patient expectations, said executive director Deb Wollam in a recent interview with the Times-Republican.
Another example is that Wollam and facilities man-
effort to install ground so lar panels specifically designed for commercial use.
“Our goal - should the panels be installed - is to get to net zero (electricity) consumption,” said Wollam in a recent tour of the state-of-the art facility. Wollam and Frantzen have appeared before the Marshalltown city council numerous times over a several month period to gain approval of the project. The most recent presentation was on Jan. 13. If approved, the ground solar panels would be installed on the facility’s south side.
She said it would be ideal to have the system operational by October or November of this year.
At issue is a city ordinance restricting the maximum height of a solar panel to six-feet for use in accessory fields according to a report by T-R managing editor Robert Maharry in
by 2036.
Governor Kim Reynolds advocated for the use of federal funds to attract more family practitioners in her recent “Condition of the State” address.
panels.
Frantzen told the council at the Jan 13 presentation “that six-feet panels … reduced the return on investment to a point the project is no longer viable. This represents an approximately $200,000 a year loss in cost reductions to our organization. There is no economical way to use commercially double-stacked solar panels that can achieve the maximum solar per square foot property with the height reductions,” he said.
Wollam said she and Frantzen will continue to work with the city council and related decision makers in an effort to resolve the issue.
“We appreciate the time and consideration given by the council on this issue,” Wollam said.
Specifically, Reynolds proposed rural and maternal healthcare expansions as top priorities for the 2025 legislative session. The governor also announced partnerships with teaching hospitals to expand medical residencies and research.
In her remarks, Reynolds touted the Hawkeye state’s 2024 ranking as fourth in the nation for health care and first in the nation for health care cost by Becker’s Hospital Review. Despite these high rankings, Reynolds said the state still needs more medical professionals and a greater variety of specialists.
Supported by $150 million in federal funds, the program would be spearheaded by the Iowa Department of Health and Human Services.
giving the opportunity for young high school students to earn a wage while learning the health care business as nurse aides
Other medical practices offered
Wollam said she and McFarland colleagues prioritize maintaining staffing at a level to meet patient’s needs.
The facility is busy – it hosted more than 150,000 patients in 2024.
“On an average day, we have 600 to 650 patients served in the Marshalltown Clinics,” she said “We –like any business – and especially in the health care industry – are dealing with workforce availability issues. However, the clinic provides coverage full-time for the following disciplines:
• Pediatrics
• General Surgery
• Podiatry
• Orthopedics
• Optical/Eye Wear
• Express Care (located in Marshalltown’s Hy-Vee grocery store).
• Ophthalmology
Wollam said the local clinic is proud to offer oncology and hematology services treatment three days per week.
“We realize cancer treatment and receiving medication is a significant issue in rural Iowa,” she said. “We invested a significant amount of time and expense to make sure this need is meet, so that patients do not have to travel or arrange transportation to Ames or Des Moines. Federal regulations are strict regarding the dispensing and infusion of cancer medications. Consequently, we have recently upgraded our equipment and systems to meet those requirements.”
Also in the complex is NuCara Pharmacy. McFarland leases space to that business which is headquartered in Conrad.
Wollam has served as executive director for nine and one-half years and has been with McFarland 39 years.
Attempting to obtain more nurses, certified nursing assistants, and licensed practical nurses, Reynolds announced $3-million in grants for employers to train and educate individuals in those areas.
“There are 26 physicians, nurse practitioners and physicians assistants covering the aforementioned areas,” Wollam said Other medical services
She began her healthcare career as a nurse and later moved into clinic management.
Marshalltown Area Chamber of Commerce chief executive officer John Hall is supporting McFarland’s request, Wollam said.
NOW HIRING
for many positions including
CNAs, CMAs, RNs & Housekeeping Staff
Wages starting at $13 for housekeeping, $19 for CNA, $20 FOR CMA, $26 for LPN & $32 for RN.
Nursing dept shift diff for 2nd and 3rd is $1.50.
Stop in to fill out an application or give us a call for questions!
Family practitioners
The need for additional family practitioners is a national problem and not limited to Iowa.
Iowa is among the worst states in the nation for physician-to-patient ratio, ranking 44th in the United States for physicians per capita, according to the Iowa Medical Society as reported in a recent addition of the Daily Iowan in Iowa City.
Nationally, a physician shortage is anticipated to grow exponentially. An analysis published by the Association of American Medical Colleges projected the United States will face a physician shortage of up to 86,000 physicians
The Iowa Legislature must pass legislation allowing expenditures and program guidelines first. The legislation must be acceptable to Reynolds before she signs the bill into law.
Wollam said numerous factors come into play when recruiting family practitioners, such as the size of the community, “trailing” spouses and more.
“We have been told by some candidates that Marshalltown is “too big” or “too small,” she said. “On other occasions the candidates’ spouse cannot find a suitable job in the Marshalltown area.”
Wollam said McFarland-Marshalltown recently entered a partnership with Iowa Valley (Community College) Business and Community Solutions
Marshalltown departments that each provide coverage three days a week are oncology and obstetrics/gynecology. Eight physicians and midwives are employed. Also providing coverage three days per week are physical therapy services with five therapists/assistants.
Twelve to 15 specialists (physicians, nurse practitioners, physicians assistants) travel to Marshalltown on varying schedules throughout each month. They cover 10 different specialties including:
• Allergy
• Cardiology
• Nephrology
• Neurology
• Urology
Medicine
• Pain
• Ear, nose and throat
• Occupational Medicine
• Hand Surgery
McFarland Clinic was established by Guy McFarland in Ames in 1924, according to its website. It is headquartered in Ames and is physician-owned. Other clinic locations are Ankeny, Audubon, Belmond, Boone, Carroll, Clarion, Fort Dodge, Grundy Center, Gutherie Center, Humboldt, Iowa Falls, Jefferson, Nevada, Perry, Story City and Webster City. McFarland Clinic hosts more than one million annual patient visits.
Local Marshalltown Clinic hours are 8 a.m. to 5 p.m. Monday-Friday. For clinic information, telephone 641-752-0654 or visit www.mcfarlandclinic. com. Express Care hours at the Marshalltown Hy-Vee location are 9 a.m.-7 p.m. Monday-Friday, and 9 a.m5 p.m. Saturday and Sunday. For Express Care information, telephone 641844-5200.
T-R PHOTO BY MIKE DONAHEY
Pictured is the entrance to the new McFarland Clinic-Marshalltown. The facility served its first patient in June, 2023.
T-R FILE PHOTO
Pictured are members of the McFarland Clinic’s Marshalltown staff.
CONTRIBUTED PHOTOS
The new McFarland Clinic location at 411 E. Merle Hibbs Blvd. has been open since the summer of 2023.
Residents gradually choosing healthier diets
BY LANA BRADSTREAM TIMES-REPUBLICAN
There seems to be a trend of healthier eating, especially during the first month of the year. According to UnityPoint Health - Marshalltown Dietician Jessica da Silva, January is a popular time for people to make resolutions and refocus on building a healthier lifestyle.
“That said, we don’t have to wait until the start of the year or a Monday to make beneficial changes for our health,” she said. “Instead of putting them off, start right now. Typically, changes you’ve been considering for some time are the ones easiest to start, and they’ll make the biggest difference in your overall health.”
da Silva said it seems, based on social media and the news, there is a larger year-round focus on the food industry and wellness in general.
“I do think there’s a nationwide trend toward organic or less-processed foods in general,” she said. “This may be more prevalent in certain areas of the population such as parents or young women.”
Based on patients seen at the UnityPoint hospital, da Silva has noticed diet trends of intermittent fasting, increased use of protein shakes and a larger interest in weight loss shots.
“The weight loss shots are especially attractive, as people are seeing quick results
them, so you’ll continue to enjoy weight loss that’s healthy and sustainable.”
Unfortunately, she still sees restaurants offering larger portions and ever-indulgent choices.
“It’s always good to remember trends and fads will come and go,” da Silva said. “While they are often appealing, we need to focus on choosing healthier food items, and there is no one-size-fits-all when it comes to diet, food and exercise. What works for one may not work for another, so we focus on personalization and what’s sustainable for each person for their long-term success.”
diet is something Ste fanie Jimenez, a family medicine provider with McFarland Clinic in Marshalltown, recommends to her patients. However, there are some general nutrition tips she suggests people follow. The first is to start with protein.
“Protein gives us a natural defense and energy,” she said. “We get nutrients from it and are well fed because it fills you up. Food should be seen as fuel, and protein is the gas that lasts the longest and gives you the nutrients to help you metabolize.”
Changes
Neither healthcare provider attributed ill -
a lot of her time in diabetes education, and said the rate of the disease in Marshall County is similar or slightly less than the national prevalence. She said 10 percent of adults in Marshall County age 20 and older have diabetes, compared to 12 percent nationwide, but 9 percent statewide.
The Greek philosopher Hippocrates compared food to medicine. Da Silva sees many patients who have a goal to make changes to potentially get off medication. While that is a worthy goal, it is a conversation that should start with a primary care
style factors,” da Silva said. “Often, medications work best in conjunction with diet and lifestyle changes. I wouldn’t get discouraged if you’re unable to get off a specific medication. Trust that whatever changes you’re making are another step toward improving your health.”
She encouraged Marshalltown residents who wish to start on the journey of healthy eating to begin with small changes which are easy to maintain.
“We’re more likely to continue these changes until they become habits – which is the goal,” da Silva
said. “As your original goal becomes a habit, add in something new. As humans, we tend to set big sweeping goals or rules for our lives, such as ‘I will not eat any sweets.’ Often, this has an unintended effect of increasing cravings for whatever foods we have forbidden. No food should be off-limits. Instead, focus more on portion control and balance. You know, the ‘M’ word, moderation, that no one likes.”
The simpler the changes are the better. Da Silva suggested someone could start with eating more fruits and vegetables.
“Nobody is perfect, but if we strive to make even small improvements each day, those small improvements lead to big results,” she
Jimenez also places emphasis on fresh fruits and vegetables, but noted it is not as easily available for everyone in Marshalltown. The biggest tip she had for residents is not to worry too much about the cost, which is a large cause for concern for patients.
“They want the cheapest, and that is not fresh because it does not last as long,” Jimenez said. “Plan your meals ahead, which will make your food money go farther. If fresh is not available, try frozen. The nutrients can be steamed back into them, rather than the canned or processed.”
