Patch Health Fair

Nor folk A rea

H e a l t h Fa i r 2 0 1 2 1 Cox Activity Center at Northeast Community College

Friday, Sept. 14 7:00 a.m.-5:30 p.m.

PRESENTATIONS

M I S S I,O N D A E E R F DAY S B O T HZ E & P R I SS TO O !

G D R AW I N

Saturday, Sept. 15 7:00 a.m.-Noon

FREE

Screenings & Demos BOTH DAYS!!!

Red Cross Bloodmobile - Friday Only Lion’s Club Mobile Screening Unit - Saturday Only

FRIDAY, 10:00 A.M.

▲ Vision

“MY PLATE MAKE-OVERS”

▲ Glaucoma

Fun & Healthy Ways To Use Fruits & Vegetables

▲ Acupuncture ▲ Mental Health – Depression/anxiety

Linda Wetzel RD, LMNT, Hy-Vee

▲ Hearing (Sat. Only - Lion’s Club)

FRIDAY, 12:00 NOON

▲ BMI & Body Fat

COOKING DEMO

▲ Height & Weight ▲ Blood Pressure

“Healthy Cooking With Fruits & Vegetables”

▲ Blood Glucose ▲ Posture Screenings (Computerized)

Linda Wetzel RD, LMNT, Hy-Vee

▲ Vein Screening ▲ Dental/Oral Health/Oral Cancer

FRIDAY, 1:00 P.M.

▲ Diabetic Foot Checks

HEART HEALTH

▲ Medication Management

Thomas d’Amato MD, PhD, FACS, Faith Regional Cardio Vascular Institute

▲ Sleepiness Scale Survey ▲ Spinal Screening

FRIDAY, 2:00 P.M.

YMCA CLASS DEMONSTRATIONS

Amy Ries, MA, RD, LMNT Northeast Community College

9:30-10:00 a.m. - Zumba Gold (Beginner to active older adult) 10:00-10:30 a.m. - Zumba

STRESS MANAGEMENT Flu Shots Available

$

SATURDAY

Com p lete B lood W o rk up*

SATURDAY, 11:00 A.M.

40.00

$

“COOKING WITH END OF SUMMER PRODUCE”

Both Days!

(Up to $500 Value) *8-12 hour fasting is preferred. *Blood Workup is provided for a suggested $20 contribution for those 60 years of age or older, courtesy of the Northeast Nebraska Area Agency on Aging. Blood workup includes CBC, Chemistry Panel, Lipid Screening, T4 and TSH.

25.00 PSA Both Days!

*

*Prostate Specific Antigen For men over 50 only

Heel Dexi-Scan (Osteoporosis) $10.00 Friday Only

Hemoglobin A1C $ 10.00

Emily Merkel-Dietitian Technician, Certified & Personal Chef Norfolk Family YMCA

ALL 3 SCREENINGS ONLY

$

20.00!

Both Days!

1.) EKG Screen 2.) Pulmonary 3.) ABI Screen Function Test Ankle Brachial Index (Must qualify for screenings. 1 or 2 tests, $20)

This test averages blood sugars over a 3 month period

HEALTH FAIR CORPORATE SPONSORS Faith Regional Health Services Hy-Vee Food Stores, Inc. Lite Rock 97.5 Midwest Health Partners

NewsTalk WJAG Norfolk Area Shopper Norfolk Daily News Norfolk Medical Group

Norfolk Public Schools Northeast Community College US92

87555

106 KIX Country 94 Rock Affiliated Foods Midwest

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PATCH Health Fair going 20 years strong

NORFOLK DAILY NEWS, Wednesday, September 12, 2012

Five simple ways to reduce fatigue Fatigue can indicate a host of things.

Men and women who are overworked feel fatigue, as do men and women whose diet is low on nutrition.

Fatigue can also be the result of a medical condition, which only sheds light on how important it is for men and women dealing with fatigue to speak to their physician about their condition.

In addition to working with a physician to fight fatigue, there are steps men and women can take to reduce fatigue and start feeling more energetic.

Get off the couch

Fatigue can be a side effect of stress.

Many men and women find work is their primary source of stress, but finances and relationship issues can be stressful as well. Whatever the source of your stress, address it and don’t allow it to fester. If it’s work, then look for ways to make work less stressful, whether it’s telecommuting more often or sharing more responsibilities. Exercise is a great way to relieve stress, but men and women fighting stress-related fatigue should address the source of the stress as well.

Reduce sugar intake

A sedentary lifestyle will only make it more likely that you will feel fatigued.

But including daily exercise as part of your routine will not only boost your energy levels, but also improve circulation, increase your metabolism and relieve tension, an especially valuable benefit for overworked men and women.

Sugar might provide an initial burst of energy, especially for people battling fatigue. However, once your blood sugar levels begin to drop, you will notice a rather steep decline in your energy level.

To successfully combat fatigue, avoid relying on quick fixes that only offer temporary relief.

Get some sleep

Alter your eating habits

The notion that sleep can help fight fatigue might sound simple, but a good night’s sleep can elevate energy levels throughout the day, helping the body rest and recover. Failing to get sufficient sleep, which many people find is seven to eight hours per night, can turn today’s fatigue into tomorrow’s fatigue, and so on.

By GRACE PETERSEN

Address any sources of stress

If you’re a proponent of three large meals per day but are battling fatigue, then it might be time to alter your eating habits. Replace the large meals with smaller meals, and snack throughout the day to maintain high energy levels. Just be sure to consume healthy snacks, and don’t forget to drink plenty of water.

Dieticia Now On S n taff

Look For th Our Boo At The air Health F

Expan Facility Anding To Better d Staff S Your Neederve s!

gpetersen@norfolkdailynews.com

he Norfolk Area PATCH Health Fair is marking its 20th anniversary this year.

Mavis Hatcliff, president of the PATCH board, said its members are the reason it keeps going strong year after year.

“It’s our dedicated members that really believe in PATCH and what we do,” she said.

PATCH, which stands for Planned Approach to Community Health, does a lot more than host an annual health fair, Hatcliff said. The organization helps sponsor the Norfolk Area Relay for Life, gives mini grants to schools for projects and donates to the Norfolk Community Healthcare Clinic, among other things.

“Sometimes the community doesn’t really know that,” Hatcliff said. “Since it’s the 20-year anniversary, I’m putting together a documentary we’re going to have on display that’s going to show what we have done.”

This year’s PATCH Health Fair is slated for Friday and Saturday, Sept. 14-15, at the Cox Activities Center on the campus of Northeast Community College in Norfolk.

Hours are 7 a.m. to 5:30 p.m. on Friday and 7 a.m. to noon on Saturday. Admission is free.

Hatcliff expects nearly 75 exhibitors at the health fair, as well as lines of people seeking lab work, which is a huge draw for the fair.

Some of the labs include a complete chemical blood panel, prostate specific antigen screening and osteoporosis.

Last year, 1,783 labs were completed. In 2010, there were 1,699. The reason for the marked increase? Cost savings. While people do have to pay for the labs at the health fair, they are significantly less then having it done at a medical facility, Hatcliff said.

“And the physicians in the community support it. That’s a nice thing about it,” Hatcliff said. “They’ll tell their patients that if they need routine lab work done to wait for the health fair.”

She said there will be two lines for labs — one for the general public and one for industry employees.

“Many of those (industry) people, they

When and where

This year’s PATCH Health Fair is slated for Friday and Saturday, Sept.

14-15, at the Cox Activities Center on the campus of Northeast Community College in Norfolk. Hours are 7 a.m. to 5:30 p.m. on Friday and 7 a.m. to noon on Saturday. Admission is free. can go in there and get done before going to work,” Hatcliff said.

On Friday, a number of presentations are planned, including two from Linda Wetzel, Norfolk Hy-Vee dietitian, who will speak about ways to use fruits and vegetables. Dr. Thomas Brandt of Alegent Health Clinic Heart and Vascular Specialists will speak on cardiovascular health. Also on Friday, Amy Ries, wellness and aerobics instructor at Northeast Community College, will discuss stress management.

Saturday’s demonstrations include Norfolk Family YMCA class demonstrations, focusing mainly on zumba, as well as a cooking presentation by Emily Merkel, personal chef of the YMCA. She will demonstrate how to cook with produce.

There also are a number of free screenings available during the health fair, including vision, hearing, blood pressure, dental/oral health and medication management.

In addition to that, the Northeast Nebraska chapter of the American Red Cross will be hosting a blood drive during the health fair.

All funds raised during the health fair go toward programs supported by PATCH, Hatcliff said.

“It’s nice having someone close that knows what they are doing.

I trust Michelle” Lucas Osborn, Type 1 Diabetes.

If your child has Diabetes, they need unique, specialized care from a Diabetes Practitioner. Don’t delay getting your child the help they need.

Coming in November, a life-changing opportunity...

Call 402 -379-9600 today.

of VITAL LIFE PROGRAM the tools to change, the motivation to succeed

809 1/2 S. 13th Street, Norfolk (Next to Lou’s)

Dr. Michelle Brtek Zwiener Diabetes Nurse Practitioner

88344

88305

A Family Practice Medical Clinic specializing in the treatment and management of Diabetes and Pre-Diabetes

120 N. 27th Street, Suite 200, Norfolk, NE

402-371-3444

Want to know more?

See us at the PATCH health Fair September 14-15 Find us on Facebook: Vital Care Pharmacy of Norfolk

NORFOLK DAILY NEWS, Wednesday, September 12, 2012

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Snacking doesn’t have to be unhealthy Snacking often elicits mixed reviews. Some health plans say that it is important to eat several small meals or snacks during the day to keep metabolism rates in check. Other information states that snacks can be a person’s undoing, causing unnecessary weight gain — especially when snacking is frequent. These mixed feelings can be a little confusing.

The National Health and Nutrition Survey supports snacking. The survey found that people who eat snacks in addition to three meals a day had higher levels of nutrients in their diets. But not all snacks are a good idea. Consuming a fattening bag of potato chips is an unhealthy approach to snacking.

However, a piece of dark chocolate or a handful of nuts can add essential nutrients to a person’s diet.

Many different snacks make healthy additions to a person’s diet.

Two to three snacks a day may be all that’s needed to help keep a person feeling satiated and less likely to overeat at meals. Here are some healthy snack ideas.  Olives: A handful of olives can quench a salty craving and provide essential fatty acids that may help to improve heart health.  Hummus: Hummus is made from chickpeas, which are naturally low in fat and high in fiber. This dip will keep you feeling full.

 Edamame: These are a variety of soybeans that are sweeter, larger and more easily digested than other soybeans. They are a natural source of antioxidants and isoflavones.  Banana and chocolate: Rolling a banana in semi-sweet chocolate chips can satisfy a fruit and chocolate craving.  Dark chocolate bark: Melt dark chocolate and add a desired fruit, such as dried cranberries, cherries or raisins. Enjoy a small piece, which will be high in antioxidants, to fend off hunger pangs.  String cheese: An individual serving of low-fat mozzarella or Monterey Jack string cheese offers a serving of dairy and protein to keep you full.  Smoothie: Whip up a smoothie made from protein-rich Greek yogurt and some frozen fruit. Add a dash of fruit juice and blend. Enjoy as a meal replacement or a refreshing snack.  Fruit: There’s no better snack than fruit. Keep a bowl of fruit or some homemade fruit salad on hand and enjoy a small portion when you want to fill up without consuming too many calories.  Whole-grain crackers: Fiber-full grain crackers can satisfy salty cravings as well as fill your stomach with something hearty.

COURTESY PHOTO

Men and women can choose among a variety of healthy snacks throughout the day.

Smart snacking can mean reducing feelings of hunger and increasing the amount of nutrients in the body. Snacks also may be an integral component of a healthy weightloss plan.

88124

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NORFOLK DAILY NEWS, Wednesday, September 12, 2012

DENTISTRY, ORTHODONTICS & ORAL SURGERY

AUDIOLOGY “We’re H“ear” for You!”

Call today for an appointment.

• New Patients Welcome • Care Credit Available

A Doctor is in 5 days a week • Comprehensive Diagnostic Hearing Evaluation for ALL AGES • Hearing Aid Selection/Fitting/Follow-Up Care • Professional Consultation/Resource • Hearing Protection Devices • Digital, Computer Programmable and Traditional Hearing Aid Sales, Service & Repair (Service All Makes) • Multiple Brands to Choose From • Lifetime Service Plan

1300 Verges Ave. Norfolk, NE 68701 Off.: (402) 371-0886 Cell: (402) 990-1471

Zachary Kopf D.D.S.

Erin E. Wolf, Au.D., CCC-A

www.entnorfolk.com

DENTISTRY, ORTHODONTICS & ORAL SURGERY

David C. Schroeder, D.D.S .

Dental Wellness for all ages Dental Implants-Crowns-Bridges Dentures-Bleaching Root Canal Therapy-Extractions

1109 Norfolk Avenue

Gregory S. Sears, D.D.S., M.D. Oral & Maxillofacial Surgeon Board Certified 109 North 29th Street Norfolk, NE 68701

omfacialsurgery.com

402-371-5880 800-247-0418

Dental Services Sliding Fees Available 110 North 16th, Suite 12 • Norfolk

(402) 644-7355

110 Benjamin Ave. Norfolk, Nebraska 68701 Telephone (402) 379-0468

Welcoming New Patients!

We Provide A Complete Range Of Dental Services: General and Cosmetic Dentistry Single-appointment Ceramic Crowns Teeth Whitening Dental Implant Placement and Restoration

Modern Technology-Old Fashioned Care & Concern

Dennis D. Timperley, D.D.S. David G. Merritt, D.D.S. 1502 NORTH 13TH STREET NORFOLK, NE 68701 • 402-371-1360 www.norfolkdentalgroup.com

Kallie Johnson, DDS

Visit our web site for more information www.norfolkchcc.org

NORFOLK DENTAL GROUP, L.L.P. Daniel J. Karmazin, D.D.S. Stephen E. Karmazin, D.D.S.

402-371-2377

Norfolk Community Health Care Clinic

CALL FOR AN APPOINTMENT TODAY!

402-844-8110 301 N. 27th St., Suite 4 • Norfolk, NE

FAMILY & COSMETIC DENTISTRY

Dr. Adam Langan, D.D.S.

Call Today! 402-371-3991 to schedule an appointment 1010 Riverside Blvd., Norfolk, NE 68701

Bradley J. Krivohlavek, DDS, PC Family Dental Care & Cosmetic Dentistry Registered Dental Hygienists

Accepting New Patients

Digital Radiography, Cleanings, Whitening, Fillings, Crowns, Veneers, Bridges, Complete and Partial Dentures, Implant Crowns and Dentures

Call Today to Schedule Your Appointment .S. oglund, D.D

Charles S. Sk

513 S. 13th St.

We Welcome New Patients!

James R. Doy

le, D.D.S.

402-379-2775 2104 Taylor Ave.

402-371-1170

402-371-6566 nger, D.D.S.

Eric J. Dendi

www.drkrivohlavek.com

Kyle A. Papo

usek, D.D.S.

2501 Lakeridge Drive, Suite 102, Norfolk One Block S. of 25th St. & Benjamin Ave. CareCredit • VISA • MasterCard • Discover Delta Dental, BCBS, Ameritas Provider

www.familyfirstdental.com 87988

NORFOLK DAILY NEWS, Wednesday, September 12, 2012

DIABETES

EAR, NOSE & THROAT

Being told you have Diabetes is scary.

110 North 16th, Suite 16 • Norfolk

(402) 644-7314 Sliding Fees Available

Don’t delay getting help.

809 1/2 S. 13th St., Norfolk (Next to Lou’s)

A Family Practice Medical Clinic specializing in the treatment and management of Diabetes and Pre-Diabetes

Dr. Michelle Brtek Zwiener

Diabetes Nurse Practitioner

EAR, NOSE & THROAT

Kayla M. Dicke, P.A.-C.

Nila M. Novotny, M.D. FAAO-HNS, FACS

MEDICAL & SURGICAL TREATMENT OF THE EAR, NOSE & THROAT Including: • Skin Cancer of the Head & Neck • CO2 Laser Procedures • Ear Infections & Ear Surgery • Facial Plastic Surgery • Micropeel Treatment for Skin • Salivary Gland Surgery

• Tonsillectomies & Adenoidectomies • Dizziness • Endoscopic Sinus Surgery • Head & Neck Cancer • Injection Snoreplasty • Removal of Skin Lesions • Snoring & Sleep Apnea • Thyroid Surgery

4508 38th St, Suite #152 Columbus, NE 68601 402-563-4500 www.columbusotolaryngology.com

Norfolk location: 2501 Lakeridge Drive, Suite #100 (1 block South of 25th St. & Benjamin Ave.) (402) 563-4500

FAMILY PRACTICE

301 N. 27th St., Suite 4 • Norfolk, NE

Diseases & Surgery Including:

(402) 454-3304

Visit our web site for more information www.norfolkchcc.org

FAMILY PRACTICE 402-844-8016

Bryon D. Hirschman, M.D., FAAFP David P. Lux, M.D., FAAFP Orlyn H. Wingert, M.D., FAAFP Sam Lear, PA-C Janet Oberhauser, PA-C Kathy Effle-Meyer, APRN

David A. Dudley, M.D., FACG

Thomas M. Beutler, M.D., FACS

ORTHOPAEDIC SURGERY 402-844-8014

David J. Abbott M.D. Board Certified Otolaryngologist

A Doctor is in 5 days a week CALL 402-844-8110 TODAY FOR YOUR APPOINTMENT.

“We’re H“ear” for You!” www.norfolkent.com

222 Main Street • P.O. Box 454 • Madison

GENERAL SURGERY 402- 844-8013

* Sinus & Ear Surgery * Rhinoplasty * Pediatric Diseases including Tonsils, Adenoids & Tube Surgery * Surgical Correction of Snoring Disorder & Deviated Septum for Nasal Obstruction * Medical & Surgical Management of Disease, Nasal Polyps, Headaches & Nasal Allergies * Head & Neck Cancer * Balance Disorders * Hearing Aides

Shaunda M. Rodriguez, D.O. Board Certified Otolaryngologist

Madison Medical Clinic

GASTROENTEROLOGY 402-844-8010

Complete Ear, Nose, Throat & Hearing Care Catherine A. Wright M.D. Board Certified Otolaryngologist

FAMILY PRACTICE Norfolk Community Health Care Clinic

Feelings of denial, guilt and anger are all normal reactions.

Call today 402-379-9600

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Stephen R. Smith, M.D., FRCS Sean Craig, M.P.A.-C.

PEDIATRICS 402-844-8021

NORFOLK FAMILY MEDICINE, P.C.

Daniel G. Blomenberg, M.D., FAAP Leon L. Gebhardt, M.D., FAAP Erin R. Pierce, M.D., FAAP

NORFOLK WORKS 402-844-8033

Timothy L. Davy, M.D. Edward A. Wicker, M.D. Amy Majchrowitz, F.N.P.-C. Erin E. Wolf Au.D., CCC-A

Health Care for the Entire Family 402-371-2326 • 900 W. Norfolk Ave. • Norfolk 87989

301 N. 27th, Suite 1 • Norfolk Hours: M-Th. 8 A.M.-6 P.M.; Fri., 8 A.M.-5 P.M.; Sat. 8 A.M. to Noon

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NORFOLK DAILY NEWS, Wednesday, September 12, 2012

FAMILY PRACTICE

GENERAL SURGERY

HOSPICE CARE

Michael Adams, M.D. 301 N. 27th St. Ste. 11

Dr. Clark F. Hehner

New Patients Always Welcome

Board Certified, FACS

402-844-8167

General Surgery

Specializing in: Comprehensive Family Health Care (newborn through adult).

Sports Medicine, Occupational Medicine including DOT Exams, Pre-Employment Exams and Work-Related Injuries.

109 N. 29th St., Suite 7

402-379-1704

1909 Vicki Lane, Suite 110 • Norfolk, NE 68701 402-379-4158

We participate with all major insurance carriers.

HEARING AID 301 N. 27th St., Suite 4 • Norfolk, NE

Kari Galyen, MD

John W. Davies, PA-C

• Family Medicine • Walk-In / Acute Care • Wellchild Physicals • Vaccinations Jeana • School & Sports Physicals Ahlers, PA • Weight Loss Classes • Lifestyle Advice • Nutritional Counseling • Botox / Skincare • DOT Exams • Workcomp

Complete Ear, Nose, Throat & Hearing Care Catherine A. Wright M.D. Board Certified Otolaryngologist

* Sinus & Ear Surgery * Rhinoplasty * Pediatric Diseases including Tonsils, Adenoids & Tube Surgery * Surgical Correction of Snoring Disorder & Deviated Septum for Nasal Obstruction * Medical & Surgical Management of Disease, Nasal Polyps, Headaches & Nasal Allergies * Head & Neck Cancer * Balance Disorders * Hearing Aides

(Previously Sunny Meadow School location) Easy in and out with parking close to the front door.

MEDICAL IMAGING www.northeastnebraskaimaging.com

301 N. 27th Suite 15 Norfolk, NE 68701 Medical Offices North North of Faith Regional Hospital

A Doctor is in 5 days a week

Teri L Thompson, APRN-BC

402-370-4100 • 305 N. 37th St., Norfolk

Diseases & Surgery Including:

David J. Abbott M.D. Board Certified Otolaryngologist

CALL 402-844-8110 TODAY FOR YOUR APPOINTMENT. Shaunda M. Rodriguez, D.O. Board Certified Otolaryngologist

“We’re H“ear” for You!” www.norfolkent.com 88366

Erin E. Wolf Au.D., CCC-A

402.844.8187 Hours: Monday-Friday 8:00 - 5:00

- 24-Hour Results - Same or Next Day Appointment Times - Affordable Pricing

- Norfolk’s only Open MRI @NortheastNEimag facebook.com/NortheastNebraskaImagingCenter

NORFOLK DAILY NEWS, Wednesday, September 12, 2012

OBSTETRICS/GYNECOLOGY

OPTOMETRY/OPHTHALMOLOGY

James Albin, M.D. • Renee Albin, M.D. Kristie Lubischer, APRN ❦ Obstetrics ❦ Gynecology ❦ Infertility 25th & Benjamin Ave. • Norfolk, NE • 402-379-9999

PHYSICAL THERAPY

Providing Quality Care For Over 20 Years Peter Diedrichsen, M.D. • Richard W. Meyer, O.D. William C. Meyer, O.D. 2501 Lakeridge Drive. • Norfolk, NE 68701 • 402-371-3158

ColumbusWomensHealthCare.com

• FREE Sports Injury Screening • Orthopedic & Sports Physical Therapy • Back & Neck Pain • Post Surgical Rehabilitation • General Rehab Conditions

Doug Junge PT, ATC, SCS, CSCS, Cert MDT

Jon Hausmann PT, ATC

Open: Mon.-Fri. 8 a.m. - 6 p.m.

402-564-0205

13th & Benjamin, Norfolk • Call 402-371-9707 116 E. Main St., Pierce • 402-329-4050 109 E. 2nd St., Tilden • 402-368-7735 Follow us on Facebook

www.norfolkptinc.com

Andrea Harney PTA

Clyde Eyecare & Assoc.

Dr. Rita J. Clyde

2400 PASEWALK AVENUE INSIDE WALMART VISION CENTER NORFOLK, NE 68701

• Family Eye Care • Disease & Injury • Contact Lenses Treatment • Surgical Consultation • Evening & Weekend Appointments Available

Telephone (402) 371-5715

Getting you back to work, to play, to living!

Over 90 years experience.

PAIN MANAGEMENT

• Physical Therapy • Sports Injuries • Hand Therapy • Orthopedic Rehabilitation

• Industrial Rehabilitation • Functional Capacity Evaluations

• Urinary Incontinence/ Pelvic Pain

• On-site Aquatic Therapy

110 N. 13th Bldg. 1

Front Row: Vicki Hansen, DPT, CSCS; Mark Spier, MS, PT; Mandy Koch, PTA Middle Row: Jen Privett, PTA; Renee Saunders, PTA; Kristi Busch, PTA Back Row: Jennifer Hervert, MPT; Laura Schwanebeck, MPT; Garth Spreeman, PTA; Tracy Rockwell, PTA 402-371-2722

3200 Raasch Dr., Norfolk 88365

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402-439-2084

905 10th St., Stanton

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NORFOLK DAILY NEWS, Wednesday, September 12, 2012

PHYSICAL THERAPY

PHYSICAL THERAPY

PSYCHIATRY/PSYCHOLOGY & COUNSELING

Spracklen Physical Therapy

“EXPERIENCE MAKES THE DIFFERENCE!” Christine Mimick Keller Physical Therapist

Convenient Entrance

The most experienced rehabilitation & workers compensation rehab team in the area. Treatments are administered only by licensed professionals.

Lunch time & evening appointments available.

High Quality Care - Friendly Atmosphere...THAT’S US! When your physician recommends physical therapy, request Spracklen Physical Therapy. It’s your choice. It’s your right.

1401 W. Michigan Ave. • Norfolk, NE 68701 Phone: 402.371.8701 • Fax: 402.371.8704

PODIATRY MICHAEL C. MAIER D.P.M., P.C. Medical & Surgical Treatment of the Foot Laser Certified ACCPPS Certified Board

1105 So. 13th, Suite 201 Holiday Plaza Behind (North) Norfolk Country Inn

402-371-5530 1-800-300-5630

Neuropsychological Evaluations Psychological Evaluations ADHD Evaluations Depression - Anxiety • Child & Adolescent Issues Parenting & Child Behavior Problems • Stress Management Marital & Family Counseling • Abuse & Trauma Issues Geriatric Counseling • Grief & Loss • Self-Injurious Behaviors Emotion Regulation and Relationship Skills Mark P. Hannappel, Ph.D. • Jeanne Cattau, L.I.M.H.P. • Matt Sheriff, L.M.H.P. • Heidi Snitchler, L.M.H.P. Eric Snitchler, Ph.D. • Melanie Smith, P.L.M.H.P. ~ ~ Se Habla Espanol

402-851-4026

1306 Andrews Drive Suite 100 Across From The YMCA

SPECIALTY PHARMACY ✓ Flexible Hours

✓ Personal Attention ✓ Convenient Locations ✓ Friendly & Relaxed Atmosphere

✓ A Treatment Plan Designed For You Kristi Jagels, MS, PT

Ben Sudbeck, PT, DPT

THE BEST GIFT YOU CAN GIVE TO YOUR LOVED ONES, IS YOUR HEALTH!

It’s time to take your health seriously & we’re here to help, with a 13-week comprehensive program for you!

VITAL LIFE PROGRAM

www.taylorcreekpt.com

the tools to change, the motivation to succeed

119 Saddle Lane

2404 Taylor Ave.

Madison 402-454-9300

Norfolk 402-379-0505

next to Subway

of

Education, Cooking Classes, Medical Support, Weekly Consultations, Sauna Membership, Vitamins, Fitness & Accountability

North of Menards

We help eliminate pain and restore your health.

120 N. 27th Street, Suite 200, Norfolk, NE

402-371-3444 88364

Want to know more?

See us at the PATCH Health Fair, September 14-15 Find us on Facebook: Vital Care Pharmacy of Norfolk

Make your diet work for you

Daily exercise is a great way to stay healthy well into your golden years. When coupled with a healthy diet, a workout regimen becomes even more effective.

For those adamant about working out but unsure of how to maximize their workouts, the answer might just lie in your daily diet.

Fitness fans who learn how to make their diets work for them often find their workouts become even more effective, improving both how they feel and how they look.

The following are a few tricks of the trade for men and women who want to make their diets work for them.

Don’t discard breakfast

Many men and women prefer to workout in the morning, when temperatures might be more amenable to a morning jog or gyms might be less crowded than during peak hours. However, morning exercise enthusiasts should know that a healthy breakfast before working out can provide them with more energy, leading to a more effective workout.

Men and women who don’t eat before their morning workouts are bound to feel more sluggish, as the majority of the energy from the previous night’s dinner has already been used up.

A light breakfast of whole-grain cereal or bread paired with low-fat milk an hour before working out can provide the added boost your body needs and make your morning exercise routine that much more effective.

Fruit, including bananas or a few apple slices, can also do the trick. Just try to avoid working out on an empty stomach and give yourself enough time between eating and working out for the added energy boost to take effect.

Don’t overdo it

A small meal prior to working out is generally the best way to go. You can workout after a large meal, but you’ll need to give yourself more time between eating and exercising, ideally several hours.

If you like to workout after a long day at the office, eat a light snack, ideally an hour before you expect to begin your workout, so your blood sugar won’t be too low.

In addition, a light snack before a workout might provide some extra energy that

NORFOLK DAILY NEWS, Wednesday, September 12, 2012

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Simple ways to boost energy levels

The following are a couple easy ways to boost your energy levels and make the most of each and every day.

will come in handy when you hit that treadmill or start lifting those weights.

Choose the right snacks

A snack before working out is fine, but just make sure it’s the right snack. A bag of potato chips, for example, is not an ideal pre-workout snack, as it might produce an adverse effect, making you feel sluggish as you prepare to exercise. Fresh fruit, energy bars or drinks, granola bars or even a fruit smoothie will quell your hunger and help you maintain proper blood sugar levels.

Find something to eat after you exercise

Eating after you exercise is also important. After working out, eating a meal with carbohydrates will promote muscle growth and recovery, restoring your fuel supplies that were lost during your workout. This will come in handy tomorrow when you want to work out again.

Eating protein after a workout is also important. Doing so is beneficial when trying to build muscle, and protein also promotes muscle repair. Many fitness experts feel the meal after a workout is the most important meal of the day, but just be sure yours contains both carbohydrates and protein.

Don’t forget fluids

Get regular exercise Many adults know the value of exercise but simply can’t find the time in the day to squeeze in a little time on the treadmill or at the gym. But the American Council on Exercise notes that as little as 10 minutes of moderate or vigorous exercise at a time each day can boost your energy levels and improve mood.

The Centers for Disease Control and Prevention recommend that adults get at least 2 hours and 30 minutes of moderate-intensity aerobic activity, including at least two days of muscle-strengthening activities, each week. If that’s a problem, particularly on weekdays, squeeze in 10 minutes here or there when the opportunity presents itself.

Treat breakfast with the respect it deserves When you wake up in the morning, even after a great night’s sleep, your body’s energy reserves are almost entirely depleted. Consequently, men and women who don’t eat a healthy breakfast are almost certain to struggle with their energy levels throughout the day. Something as simple as a bowl of low-calorie cereal or some oatmeal with fruit can help restore your body’s energy levels and lay the groundwork for a productive day. Skipping breakfast entirely COURTESY PHOTO will make you feel sluggish in the and increases the risk more effective morning that you will overeat come lunchtime.

Fluids are part of your diet as well, and they’re especially important when exercis- An exercise regimen can be even ing. Whether your typical exercise routine when paired with the right diet. is vigorous or not, you are going to lose fluids when working out, sometimes a large amount of fluids. The American College of Sports Medicine recommends men and women emphasize drinking fluids, ideally water, before, during and after their You do have a choice ... workouts. It’s important to stay hydrated Save Time & Money throughout the day, but it’s very important to begin a workout with adequate fluids in "Celebrating 10 Years Of Service To your body and to replenish those fluids durPatients & Physicians" ing and after your workout as well. Water is • Same-Day Scheduling adequate for those whose workouts are 60 • Exam Reports Within 24 Hrs. minutes or less, but choose a sports drink if you workout for more than an hour at a • Friendly & Personal Service time. The sports drink will help you maintain your electrolyte balance and give you EASIEST more energy as you’re working.

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NORFOLK DAILY NEWS, Wednesday, September 12, 2012

Let caution reign with new exercise regimen

Speak to a physician

No matter what is motivating you to get healthier, speak to a physician before beginning a new exercise regimen.

Your physician will likely want you to get a full physical just to make sure you don’t have any existing conditions that might preclude you from certain activities.

Part of proceeding with caution is knowing if you have any limitations, and certain health conditions can prove quite the hurdle to an exercise regimen. If the doctor detects any conditions, then the two of you can work together to devise an exercise regimen that’s both safe and effective.

Another benefit to visiting the physician is that such a visit might reveal something that won’t necessarily preclude you from exercise, but help you gear your regimen toward address-

ing a certain situation before it progresses to something worse.

For example, if the doctor finds you have high cholesterol, he might point you toward a regimen that includes more cardiovascular activity.

Be patient

Patience is essential when beginning an exercise regimen. Many people grow discouraged if their workout routine doesn’t produce jaw-dropping results overnight.

But an effective and healthy exercise regimen will gradually produce results, leading to long-term health, as opposed to an overnight fix with minimal long-term effectiveness.

When beginning the regimen, do so slowly and allow for gradual progress. As your body grows more acclimated to physical activity, you can begin to challenge yourself more and more, and that’s when the results are likely to be most noticeable.

Learning to rest is also part of being patient.

The body needs time to recover between workouts, so don’t expect to exercise every day at the start.

Initially, you should be giving your body at least one day to recover between workouts, and then you can take less time off between workouts as your body grows more acclimated to exercise. Discuss certain dietary tips with your physician to determine if there’s anything you can eat after a workout to aid in muscle recovery.

Work with a professional

Personal training sessions can be costly, but they’re also worth it for beginners who have

never worked out before or who haven’t seen the inside of a gym in a while.

Technology is constantly changing, and weight training and cardiovascular machines are included in those changes. You may very well enter a gym and not recognize any of the machines, much less know how to use them.

A personal trainer can walk you through these machines and help you tailor your workout to match your goals.

Many gyms offer free or discounted personal training sessions to new members, so take advantage of those offers when starting out.

If a personal trainer is simply beyond your budget, then solicit a friend or family member for help, ideally one who works out regularly.

This person can accompany you to the gym and act as a spotter or just go with you to make sure you stay committed. The buddy system is highly effective among people hoping to get healthier, so don’t be shy to ask for help.

ercises can make all the difference, while poor form can greatly increase your risk of injury.

When beginning an exercise regimen, particularly one that involves weightlifting, master the form of each exercise with low weights.

At this point in the routine, the primary goal should not be to strengthen your muscles, but rather to master the form of each exercise.

Form includes everything from how you breathe during the workout to your posture to how smoothly your body moves during the exercise. Master the form first, even if it means lifting without any weight.

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Drink more fluids Your lack of energy might not be the result of an unhealthy breakfast or a lack of exercise.

Some people simply don’t drink enough fluids to stay hydrated and feel sluggish as a result.

Symptoms of dehydration mimic those of hunger, leading many to purchase unhealthy snacks when they might just need to drink more fluids. Those snacks can compound the sluggishness you feel from being dehydrated, zapping your energy levels even further.

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Simple ways to boost energy levels

Focus on maintaining steady energy levels Smaller, more frequent meals coupled with healthy snacks can stabilize blood sugar levels and help maintain sufficient energy levels, improving both mental acuity and mood. Instead of a large omelet platter for breakfast, choose a small bowl of low-calorie cereal and follow it up three to four hours later with a healthy snack of fresh fruit. When lunchtime arrives three to four hours after your mid-morning snack, choose a small lunch with ample protein and follow that up a few Focus on form hours later with a healthy snack The right form when performing certain ex- of yogurt.

ST

Exercise is an essential component of any plan to get healthier. Men and women who want to lose weight or change their lifestyles to reduce their risk of falling into poor health know that diet and exercise go hand in hand.

As intimidating as beginning a new exercise regimen can seem, it can also be dangerous, especially when individuals fail to approach physical activity with a degree of caution.

Effective, long-lasting results won’t come overnight, so there’s no reason to throw caution to the wind when starting a new exercise regimen.

Patience and prudence should reign at the onset, and there are several precautionary measures to take that can ensure a commitment to a healthier lifestyle starts off on the right foot.

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How to encourage kids Water essential to health to be physically active NORFOLK DAILY NEWS, Wednesday, September 12, 2012

When today’s parents reflect on their childhood, many likely recall seemingly endless days spent playing outdoors. But when today’s kids become tomorrow’s parents, chances are their recollections won’t recall nearly as much time spent idling the days away under the sun.

According to the Centers for Disease Control and Prevention, roughly 17 percent of American children and adolescents between the ages of 2 to 19 are obese. In Canada, where self-reporting data collection methods have made such statistics more difficult to quantify, the prevalence of overweight and obesity in children is also on the rise, according to the Canadian Community Health Survey.

The rise in overweight or obese children is likely a byproduct of several factors, not the least of which is that many of today’s kids prefer to play a video game on the couch instead of going outdoors and being physically active.

The potential ramifications of youngsters choosing a more sedentary lifestyle are dangerous, as it increases their risk for high blood pressure, high cholesterol, type 2 diabetes, respiratory ailments and joint problems, among other things.

What’s more, numerous studies have found that obese or overweight children are more likely to become obese or overweight adults, which highlights the importance of embracing a physically active lifestyle as a youngster.

Parents know it’s not always easy to get kids to be more physically active. But the following are a few tips parents might find useful when encouraging their kids to embrace a more active lifestyle.

Give toys that encourage physical activity

Kids love toys, and their toys will often dictate how they spend their days. Instead of buying the latest video game console, give kids toys that encourage them to be active. This can include balls, bicycles, jump ropes or even a backyard swing set. Kids who embrace these activities at a young age are more likely to continue doing so into adolescence and adulthood.

Reduce time spent in front of the television

Parents who can effectively minimize the amount of time their child spends in

COURTESY PHOTO

Kids who embrace physical activity from a young age are less likely to be overweight or obese as adults. front of the television, whether reducing their time spent watching television or playing video games, will likely be more successful at instilling a love of physical activity as well.

The American Academy of Pediatrics recommends parents limit their child’s time in front of the television to one to two hours per day, and that includes the time children spend playing video games. To further reduce kids’ time watching TV, don’t allow televisions in their bedrooms, as that will only make it harder to monitor just how much time kids are spending in front of their TVs.

Remember that physical activity should be fun

Not all kids are athletic, and some will likely bemoan participating in recreational sports leagues. But that doesn’t mean parents should give up on encouraging physical activity. Find a physical activity that your child finds fun and encourage his or her participation. This might be nontraditional sports like cycling or jogging or activities like dancing, hiking or even bird watching.

Once a child exhibits a healthy interest in a physical activity that you have deemed safe, encourage it.

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certain ailments or conditions, including fever, diarrhea or vomiting.

Though many people feel drinking caffeinated beverages, including coffee and sodas, dehydrate the body, experts say moderate caffeine consumption won’t dehydrate the body. A 2000 study published in the Journal of the American College of Nutrition found that healthy people who consume moderate amounts of caffeine don’t lose more fluid than those people who abstain from caffeine.

It’s best to consult a physician if you suspect you aren’t getting enough fluids, but there are also some indicators men and women can notice on their own. One such indicator is the color of your urine, which will be clear or pale yellow if your body is getting enough fluids.

Urine that is dark yellow indicates the body needs more water. Constipation or hard bowel movements may also be the result of a body that isn’t getting enough fluids.

COURTESY PHOTO

Drinking enough water each day helps the body stay healthy and function properly. and Prevention, water also helps lubricate and cushion joints and protects the spinal cord and other sensitive tissues.

The body needs water every day, but there are certain instances when the body will likely need more water than usual. If you spend ample time in especially hot climates, your body will need more water, just as it might during periods of physical activity. In addition, your body will need more water when suffering from

Set a positive example

Kids look up to their parents and often try to emulate what Mom and Dad are doing. Parents can make the most of that adoration by setting a positive example and being physically active themselves. Go for a nightly bike ride or a walk around the neighborhood with your youngsters in tow.

Or put that elliptical machine in the basement to good use.

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Many adults have had the virtues of drinking enough water extolled on them since childhood.

Though recommendations as to how much water a person should drink each day have fluctuated over the years, it’s still safe to say that drinking a significant amount of water every day is essential for your health.

Water keeps the body healthy in a number of ways. But the body loses water in a number of ways as well, each of which is part of normal human function. For instance, a body loses water when a person breathes, sweats, urinates or has a bowel movement. The body must replace this lost fluid in order to stay healthy and avoid dehydration.

In addition to fending off dehydration, water helps the body flush out wastes and maintain a healthy body temperature while reducing the risk of developing kidney stones or becoming constipated.

According to the Centers for Disease Control

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Exercises for people with arthritis Arthritis can make physical activity more difficult.

Despite that difficulty, even moderate physical activity can strengthen bones and muscles and increase joint flexibility, making it easier for arthritis sufferers to perform daily tasks.

According to the Arthritis Foundation, men and women with arthritis should commit to regular exercise that includes three types of activities: flexibility exercises, strengthening exercises and cardiovascular exercises.

Flexibility exercises Perform flexibility exercises every day, as they will protect your joints by reducing injury risk. Flexibility exercises, which are often referred to as range-of-motion exercises, help your body warm up for more strenuous exercise.

Once you’re comfortable doing at least 15 continuous minutes of flexibility exercises, you’re likely ready to add strengthening and cardiovascular exercises to your routine. Many people with arthritis find yoga is an especially effective flexibility exercise, as it strengthens and relaxes stiff muscles and even aids in weight loss. Don’t push yourself too hard with yoga, as the exercises are more difficult than they might seem.

Strengthening exercises Strong muscles reduce stress on the joints, something that’s especially helpful to arthritis sufferers. Strengthening exercises, also known as resistance exercises, build the body’s muscles so they’re more capable of absorbing shock and more effective at preventing injury to the joints.

When performing strengthening exercises, you will use weight or resistance to make the muscles work harder and grow stronger.

Isometric strengthening exercises tighten the muscles without moving the joints, while isotonic strengthening exercises strengthen the muscles by moving the joints. The Arthritis Foundation recommends performing strengthening exercises every other day and always in conjunction with flexibility exercises.

Cardiovascular exercises Walking, dancing, swimming and bicycling are examples of cardiovascular, or aerobic, exercises, which many people find the most enjoyable way to exercise.

Cardiovascular exercises make the heart, lungs, blood vessels and muscles work more efficiently while improving endurance and strengthening bones.

Arthritis sufferers can gradually build toward 30 minutes of cardiovascular exercise three to four times per week, and you will notice your endurance improves the more you commit and stick to your routine.

Three simple ways to protect bones As men and women age, many take steps to improve their overall health. These steps can be as simple as cutting back on dinner portions or as significant as joining a gym and committing to an exercise regimen.

One of the best things men and women can do to improve their health, as well as their quality of life, as they age is to protect their bones.

Though some are aware of the importance of protecting their bones, which weaken as the aging process progresses, leaving older adults susceptible to fractures, many might not know that protecting their bones is quite simple.

What’s more, many of the roughly 2 million bone fractures caused by osteoporosis, a medical condition in which the bones become brittle from loss of tissue, are preventable. Men and women who heed the following tips to help protect their bones can reduce their risk of fractures as they age.

Get your calcium and vitamin D

Calcium and vitamin D promote bone health, and many people are aware of those effects. However, a 2005 study published in the Journal of Clinical Endocrinology found

that 52 percent of postmenopausal women on osteoporosis treatment had insufficient levels of vitamin D, despite being told by their doctors to take both vitamin D and calcium.

If your diet does not include adequate vitamin D, which can be found in fortified dairy products, egg yolks, and fish, then vitamin D supplements can help meet your needs. Calcium can be found in a variety of products, including fortified cereals and juices, dark leafy greens like broccoli, almonds and a host of dairy products.

Visit your physician

Few people might know that bone health is actually measurable. A bone density screening can assess your bone health, while FRAX, an online tool developed by the World Health Organization, evaluates a individual’s risk of fracture based on a host of factors, including age, weight, height and your medical history. FRAX models give a 10-year probability of fracture, which can help prevent injuries down the road for those people whose risk might not be immediate.

The National Osteoporosis Foundation recommends all women begin receiving bone density screenings at age 65. However, women with additional risk factors, including smok-

ers, those with low weight or a thin frame, family history of osteoporosis, late onset of menstrual periods, and a history of anorexia or bulimia, should consult their physician about screenings regardless of their age.

Get out and exercise

Exercise is another great way to protect your bones. Unless you suddenly embrace competitive weightlifting, exercise won’t increase your bone density, but it will help you maintain the bone density you already have. Something as simple as walking can help maintain bone density, as can other weight-bearing activities like jogging.

Cardiovascular weight-bearing activities can be coupled with strength training, which recent studies have found may improve bone mineral density, something that could delay the onset of osteoporosis and reduce your risk of fracture.

A gym will likely have all of the strength-training materials you will need, but you can also purchase some hand weights or additional resistance training products to ensure your bones are getting adequate exercise. Consult a physician before beginning an exercise regimen, especially if you have recently had a fracture.

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