Health Challenge November

H E A LT H

CHALLENGE Congratulations to the

WINNING TEAM of the Health Challenge

TEAM: JACK CHARITY: Clarinda Lied Fitness Classes Jennifer Durfey, Christina Muff, Ardis Kearney, Kelly Morgenstern

Lost: 6.9% November 2010 A S P E C I A L S U P P L E M E N T TO T H E VA L L E Y N E W S & CLARINDA HERALD-JOURNAL

HEALTH CHALLENGE

2 November 2010

The Valley News/Herald-Journal

November 2010

Health Challenge business index

Clarinda Lied Center . . . . . . . . . . . . . . . . . . . . . . . . .Pg03 Goldenrod Manor . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg03 Clarinda Regional Health Center . . . . . . . . . . . . . . .Pg04 S&S Appliance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg05 Shenandoah Medical Center . . . . . . . . . . . . . . . . . .Pg07 Montgomery County Memorial Hospital . . . . . . .Pg08

Physicals are about prevention

By TESS GRUBER NELSON Staff Writer

Team Standings Below are the teams that weighed in on November 11 for the final weigh in for the Health Challege: Team Name Percentage Weight Lost A Losing Combination . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2.26% Billy Willy’s Chub Club . . . . . . . . . . . . . . . . . . . . . . . . . . . .1.91% Bootie Busters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4.26% Female Persuasian . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2.29% Hips Hips Away . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0% Knighthawks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1.52% Lean Machines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..06% Muffin Tops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12.8% Slim to Win . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..025% SWIF. Inc . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4.75% The Butt and Da’ Bomshells . . . . . . . . . . . . . . . . . . . . . . . .3.39% The Meltaways . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1.61% The Meltaways Too . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0% The Quarter Pounders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4.43% Tubby Torpedos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2.56% Wild Hogs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5.07%

617 W. Sheridan Ave., Shenandoah • 712-246-3097

114 W. Main, Suite B, Clarinda 712-542-2181

Ben Franklin once said, “An ounce of prevention is worth a pound of cure” and while Ben wasn’t referring to an annual exam at a doctor’s office, it is definitely better to try to avoid a problem in the first place, than try to fix one later.

Just ask Shenandoah Medical Center physician Dr. Heather Babe.

“Physicals are all about prevention,” said Babe. “During a physical, the health care provider is trying to determine the presence, or absence, of physical problems.”

A typical physical, regardless of age or sex, includes looking at the body, feeling the body, and listening to the body explained Babe. Usually this entails obtaining a person’s weight, height, blood pressure, temperature, pulse rate, checking their nose and mouth, as well as their reflexes.

“When it comes to babies, the physician wants to make sure the baby is eating the amount it is supposed to and hitting its developmental milestones, which vary by month. It’s also a time to talk to parents about what they should, and shouldn’t be doing, answer any questions they may have and make sure the baby is safe and healthy,” said Babe. “These also include important vaccinations.”

When it comes to older children and teens, annual exams are still important said Babe, although they tend to drop off at this time, unless the child is out for sports and is required to have a sports physical.

“We’d like to see them, but we usually don’t unless they need a booster (shot) or are sick,” she said.

Babe said when adults reach the age of 30; they should really attempt to get an annual physical.

“We start checking cholesterol at 30, mammograms at 40, colonoscopy at 50, prostate at 60 – important milestone visits that lie on the decade marker for the general population.”

However, Babe said there are several exemptions for those markers based on personal and family history.

“The earlier we can treat these things the better,” she said. “Aside from prevention, physicals also provide a platform where people can talk to their doctors about something they’re worried about or even viceversa.”

In addition, Babe said physicals provide a time for people to obtain their immunization boosters or vaccines. She said children around the age of 10 or 11 should receive a meningococcal booster, like a meningitis shot and also a booster on diphtheria and whooping cough.

Annual flu shots are also important for those of all ages as well as a TDAP, a tetanus shot with a whooping cough booster.

“Every 10 years people also need a booster on tetanus,” she added.

For older people, Babe said there is a pneumonia vaccine and shingles vaccine for those over the age of 65.

“I think these are really helpful because these two diseases in older people can be debilitating and quite severe.”

Last but not least, Babe said people need to be honest with their physicians and ask questions.

“It’s not the time to be shy or shrug it off,” said Babe. “It’s your health.”

HEALTH CHALLENGE

The Valley News/Herald-Journal

November 2010 3

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A Thanksgiving dish for vegetarian guests Thanksgiving is a holiday synonymous with eating.

And in most cases, it isn’t just eating people think of when they think of Thanksgiving. It’s overeating.

For most people, overdoing it when it comes to Thanksgiving turkey is a stuffed sacrifice they’re willing to make. However, those hosting the holiday this year should also prepare something for vegetarian guests.

When doing so, choose a dish that features something you’ll already be making.

For example, yams have long been a popular side dish come Thanksgiving.

For those cooking for vegetarians this holiday, the following recipe for “Crushed Yam with Chile and Garlic” from Monisha Bharadwaj’s “India’s Vegetarian Cooking” (Kyle Books) serves the dual purpose of satisfying both yam loving meat eaters and vegetarians.

Crushed Yam with Chile and Garlic Serves 4 10 ounces yam, peeled, washed and cut into 1/2inch cubes 1tablespoon sunflower oil

1/2teaspoon black mustard seeds 2fresh small green chiles, finely chopped 1teaspoon ginger-garlic paste (see box) 1teaspoon turmeric 1teaspoons crushed peanuts Pinch of asafetida Handful of cilantro leaves, chopped Large pinch of sugar Salt, to taste 1. Put the yam in a heavy saucepan, cover with water and bring to a boil. Reduce the heat and simmer until it is just tender, each cube being cooked through but still holding its shape. Drain and set aside.

2. Heat the oil in another pan and fry the mustard seeds for 1 minute until they pop. Add the asafetida, green chiles and the gingergarlic paste. Reduce the heat and fry for a couple of minutes, stirring.

3. Stir in the turmeric and add the reserved cooked yam. Turn up the heat, season with salt and stir to blend. Don’t worry if the yam disintegrates a bit — it is meant to.

4. Add the peanuts, cilantro and sugar, mix lightly, and remove from the heat. Serve hot.

Ginger-Garlic Paste Ginger and garlic are almost always used together in Indian cooking. To make the ginger-garlic paste, take equal quantities of each and whiz in a blender until smooth.

Paste is usually made in big batches and frozen in sheets between plastic.

When doing so, be sure to put each batch in large freezer containers or else everything in the freezer will smell weird. Simply break off bits as needed and add straight to the pan.

HEALTH CHALLENGE

4 November 2010

The Valley News/Herald-Journal

Clarinda Regional

Health Center

get healthy. stay healthy

CRHC is a proud supporter of Health Challenge 2010!

Congratulations to all of the Health Challenge teams!

We like to say, “Get Healthy, Stay Healthy” and our team of wellness experts is available to help anyone with their diet, exercise and health needs.

Call 542.2176 to learn more or check out

www.clarindahealth.com As a community wellness partner, CRHC offers a corporate wellness program and has proudly joined forces with the Clarinda Lied Center and IWCC Clarinda Campus to support and promote fitness programs for the entire community. We encourage everyone to get active this winter!

Did you know…

CRHC provides the following services?

x 24/7 Emergency Department

x Dietitian Services

x Laboratory Services

x Respiratory Therapy

x 24/7 Emergency Medical x Allergy Specialist x Bone Density Scanning

x Digital Mammography x Digital X-Ray Services x Ear/Nose/Throat Specialists

x Lifeline x Lymphedema Therapy x Neurology/Spine Specialist

x Sleep Study x Speech/Language Therapist x Sports Physicals

x Employment Testing/Physicals x Endocrinology Specialist x Family Practice Nurse Practitio-

x Nuclear Medicine x OB/Gyn Specialist x Occupational Therapy x Oncology Specialist

x Surgery Center

Services

x Cardiac/Pulmonary Rehabilitation x Cardiology Specialists x Chemotherapy x Clinical Hypnotherapy x Corporate Wellness Program x CPR Training x CT & MRI Radiology Services x Diabetes Education Experts

ners x Family Practice Physicians x Flu Shots x Homemaker Services x Internal Medicine Physician

x Online Appointment Scheduling x Orthopedic Specialists x Personal Training Services x Physical Therapy

– Full Service and Emergency Surgery x Ultrasound x Urology Specialists x Walk-In Nurse x Well-Child/Newborn Check-ups x Wound/Ostomy Clinic

HEALTH CHALLENGE

The Valley News/Herald-Journal

November 2010 5

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Tips to make holiday eating habits healthier Holiday eating habits are often characterized by overindulgence. From the first taste of turkey on Thanksgiving Day till the last pig in blanket hors d’oeuvre on New Year’s Eve, holiday eating habits are not always healthy.

Unhealthy eating and overindulgence during the holidays is something many people accept as a staple of the season. But it’s just as easy to enjoy a healthy diet during the holidays as it is to go overboard.

All it takes is a nip and tuck here and there to make holiday eating habits healthier.

Contribute healthy items when attending social gatherings. Many holiday parties are pot luck, wherein each guest brings a dish to the party. Instead of contributing another batch of holiday cookies, bring a healthy dish, like a large salad that makes for a great appetizer or a low-fat and low-calorie dessert that everyone can enjoy.

Don’t forget vitamins and minerals.

There’s no way to control the menu when attending holiday functions like office parties or even when traveling to visit family and friends. But, when cooking during the holiday season, add more healthy foods to existing recipes to make up for any lost

nutritional value. Include more vegetables in the menu, and don’t be afraid to add nuts, fruits or beans to meals as well.

Limit alcohol consumption.

Overindulging during the holidays does not just pertain to eating too much turkey. It’s easy to overindulge with alcohol as well. In addition to being dangerous, overindulging with alcohol is also very unhealthy. Many drinks are high in calories, even if the drinks are four ounces or less. A 3.5-ounce martini, for instance, is well over 100 calories. When consuming alcohol during the holidays, limit yourself to one drink. It’s not only safer to do so, but it also benefits the waistline.

Baste with broth. Holiday turkeys need to be basted, and arguably no baste is healthier than fat-free broth. Many recipes call for basting with fat drippings or sauces. But fat-free broth is a much healthier option, and might even taste better.

Don’t miss meals. Thanks to the hectic nature of the holiday season, it’s easy to skip a meal or two here or there, especially if there’s a holiday party later in the day.

But skipping meals will only increase the likelihood of overeating at holiday gatherings, which, as mentioned earlier, often feature less healthy fare.

HEALTH CHALLENGE TEAMS

6 November 2010

The Valley News/Herald-Journal

Wash away these common skincare myths The skin is your body’s largest organ, so it’s no wonder there is such an abundance of products and advice available to help keep it in top form. While many products and practices are touted as being “the best” for your skin, the truth is, when it comes to skincare there are often more myths than facts. The wise consumer should know how to separate fact from fiction. The skincare experts who make CeraVe(R) cleansers and moisturizers want to help everyone put their best face forward — and that means learning the truth about healthy skincare.

MYTH: Skin is protected from the sun when you use a product with a high sun protection factor (SPF).

FACT: Some SPF products only block against one type of UV ray, generally UVB, or the rays that cause sunburns. In reality, the sun showers us with UVA, UVB and UVC rays. UVA rays, which have an aging effect, penetrate into the lower layers of the skin and should be protected against as well. That means you should look for a sunscreen that is clearly labeled “broad spectrum,” not just ones with a high SPF number.

MYTH: Deep scrubbing of your complexion prevents breakouts.

FACT: Cleansing with harsh soaps or exfoliating scrubs can strip the skin of vital natural oils and compromise its protective barrier. Harsh and frequent, more than twice a day, cleansing can trick the skin into producing more oil and compound breakout problems. Scrubbing can also lead to skin sensitivity or rashes.

MYTH: Facials are a beauty must-have.

FACT: Facials can be fun and if done by an expert esthetician can help deliver a variety of benefits such as moisturization, deep cleansing and exfoliation. If you can afford a professional facial make sure you’re “in the hands” of an expert esthetician or you could wind up with irritation or scarring.

MYTH: Wrinkle creams can completely eradicate wrinkles.

FACT: These days there are many ways to “erase” the signs of time on the skin.

The most effective ways are with injectable substances, fillers or plastic surgery.

Professionally administered chemical peels and lasers can also help give your skin a fresher, more youthful appearance. Anti-

aging creams cannot “completely remove wrinkles,” but their formulas often contain ingredients such as niacinamide, hyaluronic acid and ceramides that deeply moisturize the skin and make it look more supple and radiant.

MYTH: Doing facial exercises will tone facial muscles, providing a more youthful appearance.

FACT: There has never been any substantiation for this beauty myth. In fact, certain facial movements such as squinting and laughing may contribute to the formation of wrinkles — maybe that’s why we call them laugh lines and crows feet.

MYTH: Expensive skincare products are better for your skin.

FACT: Many mass-marketed products available at your local drugstore are just as effective as luxury department-store brands. In fact, many contain the same ingredients as their more expensive counterparts. Elegant packaging, advertising and luxury brand names are often what you pay for when purchasing more expensive products. CeraVe(R) cleansers and moisturizers, which contain ceramides, hyaluronic acid, cholesterol and niaci-

namide, found in pricier brands, also feature a patented technology that allows a single application to go a long way. The ingredients unravel slowly in the skin where they continue to work for up to 24 hours. CeraVe(R) Facial Moisturizing Lotion PM, applied before bedtime, penetrates the skin barrier to lock in precious moisture. CeraVe(R) Facial Moisturizing Lotion AM with SPF 30 provides broadspectrum protection against harmful UV rays year round. It’s 24/7 skincare.

To learn more about these innovative and affordable products (both under $15), visit www.cerave.com.

- Top Five % Lost Health Challeng e Teams -

Congratulations to ALL the hard working team!

1st Place

2nd Place

JACK - 6.9% Lost

Wild Hogs - 5.07% Lost

Jennifer Durfey, Ardis Kearney, Christina Muff, Kelly Morgenstern

Kathy Bayless, Dennis Bayless, Stephanie Johnson, Lisa Cowles

4th Place

3rd Place SWIF. Inc - 4.75% Lost Linda Orme, Kathleen Keefer, Carol Belairs, Bernee Wagoner

The Quarter Pounders - 4.43% Lost Heather Weiss, Julie Robertson, Rhonda Oliphant, Debbie Weiss

5th Place Bootie Buster - 4.26% Lost Dana Brooks, Wanda Stipe, Cindy Morgan, Colleen Spinler

The Valley News/Herald-Journal

HEALTH CHALLENGE TEAMS

November 2010 7

HEALTH CHALLENGE TEAMS

8 November 2010

Montgomery County Memorial Hospital Birthing Center Bone Density Testing Breast Health Clinic Cardiac Rehabilitation CT Scanning Diabetes Education Dietary Consultation Emergency Department Gynecology Home Health/Hospice Laboratory Lifeline Mammography MRI Scanning Nuclear Medicine

Obstetrics Occupational Therapy Physical Therapy Pulmonary Testing Radiology Respiratory Therapy Social Services Speech Therapy Stress Testing Surgery Utrasound Work Health Solutions Inpatient Services

Allergy / Asthma Cardiology / Cardiovascular Dermatology Ear – Nose – Throat Gastroenterology NCV-EMG Nephrology Neurology Oncology / Hematology Ophthalmology

Orthopedic Orthotics / Prosthetics Pain Management Plastic Surgery Podiatry Pulmonology Rheumatology Sleep Studies Urology Professional Counseling

2301 Eastern Avenue Red Oak Iowa 51566 www.mcmh.org

The Valley News/Herald-Journal