Eat healthier; start with a good breakfast

Wake up in the morning and refuel your body for the day ahead! Adults who eat breakfast in the morning are more likely to also eat more vitamins and minerals, control their weight, and eat less fat and cholesterol. If you feel stuck on how to get started planning your breakfast, follow some of the basic guidelines below:

• Eating a healthy breakfast: The core of the breakfast should include whole grains (bagels, cereals), lean protein (peanut butter, hard-boiled eggs), low-fat dairy (skim milk, yogurt), fruits and vegetables. Combining these core foods can keep you feeling full for hours.
• Fitting in a healthy breakfast: Cook your meal ahead and reheat it in the morning. Try setting up what you will need for making your breakfast the night before, or try to pack up your meal the night before. Make the process easy so breakfast isn't a hassle.
• Quick and flexible breakfast options: When coming up with your breakfast plan, it doesn't have to follow traditional rules. Try something different! Have an omelet with vegetables, a smoothie made with yogurt and fruit, or even a tortilla loaded with vegetables and salsa. Have fun experimenting with your breakfast and find what you enjoy eating in the morning.

Information from:

Mayo Clinic Health System Health Note

Amy Every

Senior Specialist, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Tips on making the most of your time with your health care provider

Going to the doctor may be intimidating to some. You may feel uncomfortable about the reason you need to be seen, or you may not be sure what questions to ask the doctor while you are there. The total time you spend talking with your doctor is usually 15 minutes or less. With this time constraint, you want to make sure you are asking the right questions at your visit. Here are some general questions you should ask while in the office:

• Ask your doctor about the immunizations you should have and take actions to ensure your immunizations are current.
• Discuss the risk of getting certain health conditions. Are there lifestyle choices and changes that should be addressed to lower your risk?
• Ask your doctor about appropriate health screenings according to your age, weight, and heredity.
• Ask about the risks and benefits of tests and treatments. Discuss with your doctor what you like and dislike about your choices for care.
• Make sure you understand and can follow your doctor’s instructions. If you are unclear, make sure to have your doctor repeat it or explain the information in a way that makes sense to you.
• For more specific questions to address with your doctor on tests, fees, medications, specialty care, diagnosis, treatments and surgery, visit this website.

Source: Be a savvy health care consumer https://www.wpsic.com/members/smart-consumer/doctor_questions.shtml

Excerpted from:

Mayo Clinic Health System Health Note

Amy Every

Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org 

Physical activity can do wonders for your health. It reduces risk for illness and disease, improves balance, strengthens bones, aids in weight loss, boosts self-esteem, and relieves stress.

The Department of Health and Human Services recommends about 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise a week, along with strength training exercises at least twice a week.

Examples of aerobic exercise are walking, jogging, swimming, biking, and dancing. There are several different options for strength training exercises. Examples are push-ups, squats, sit-ups, and lunges. Strength training can be done using body weight or equipment such as resistance tubes and free weights.

While the many benefits of physical activity are well-known, it can still be difficult to incorporate it into daily life. It is important to start small and pace yourself. By doing so you will be more likely to stick with it, as well as avoid injury. Think about what you like and dislike about physical activity. Being active does not have to be boring; it should be something that is fun and enjoyable. If you dislike going to the gym, find a fun exercise routine to do in your own home, go hiking, or play an outdoor sport. The possibilities are endless. If you choose activities you enjoy you can make physical activity a lifetime habit and improve your health.


From: Mayo Clinic Health System Health Note
Amy Every
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org

The most important thing to do to stay motivated is to believe in yourself

Soon it will be time for making New Year’s resolutions. If you have some changes you’d like to make this coming year, read on.

 

Mayo Clinic Health System Health Note

Are you struggling to find the motivation to break a bad habit, or make a change that you know will improve your health? You are not alone. Many times the hardest part of making any sort of change is getting started.

 

The following tips may help you find the motivation you need to make a change:
First ask yourself, what are the benefits? It may motivate you to write down the benefits in comparison to the negatives of making a change. Doing so will make you realize that the effort it will require is worth it.

 

Once you have realized the benefits, make a plan of action. Identify specific and manageable goals to work towards. Multiple small goals often lead to more success than one large overarching goal.

 

It is also important to remember to make a change only if you want to and are ready to change. If you are trying to change just because someone else wants you to, you probably will not stay motivated for long. However, a support system’s encouragement will help keep you motivated.

 

And finally, the most important thing to do to stay motivated is to believe in yourself. Focus on your goal, and if you feel yourself slipping, reach out to your support system or coach yourself using positive self-talk. Examples of positive self-talk are phrases such as "I can do it," "I’ll give it a try," or "I can do anything I set my mind to." Using positive self-talk is simple, reduces stress, improves self-esteem, and keeps motivation up through difficulties.

 

Source: West Virgina University http://well.wvu.edu/articles/motivation_to_change_your_health_habits

 

From: 

Amy Every 

Senior Communication Consultant

Marketing Communications

Mayo Clinic Health System Franciscan Healthcare

700 West Avenue South | La Crosse, WI 54601

mayoclinichealthsystem.org      

Protect yourself from summer skin damage and skin cancer

The summer months bring with them lots of time outside enjoying the warm weather and sunshine, and with this extra sun exposure it’s important to remember how to protect yourself from skin damage and skin cancer. Research shows that using sunscreen can reduce the risk of melanoma, the most serious type of skin cancer, and also protect skin from the sun’s damaging rays. But what type of sunscreen offers the best protection?

The type of sunscreen you use will depend on the amount of time you spend outside, and the activities you perform, but a general rule of thumb is a sunscreen that is advertised as water resistant, broad-spectrum, and has a higher SPF of at least 15 or 30. By using a broad-spectrum sunscreen you protect yourself from both the UVA rays that cause premature aging and wrinkles, and UVB rays that burn your skin. A higher SPF sunscreen is found to better protect skin from sunburn, but keep in mind that an SPF 30 is not twice as effective as an SPF 15 sunscreen.

No matter what type of sunscreen you use, make sure to follow the labeling instructions for use and reapplying the sunscreen. Usually, it’s recommended that you reapply sunscreen every two hours; more frequently if you have been swimming or sweating.

In addition to using sunscreen, you can further your protection by staying out of the sun during peak hours (10am-2pm), and wearing protective clothing that covers your skin and protects your eyes.
Information from:
Mayo Clinic Health System Health Note
Amy Every
Senior Communication Consultant - Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org    

With good telehealth, you can start getting care within 10 minutes without even leaving your house:

PdC employees with WEA health insurance coverage will have access to telehealth which is delivery of health-related services and information via telecommunications technologies. https://www.weatrust.com/Blog/BenefitsBuzz/TabId/989/PostId/262/a-doctors-take-on-telehealth.aspx

Eustress versus Distress

Mayo Clinic Health System Health Note:

Did you know that there is good stress and bad stress?
Eustress is positive stress on your body that gives you the motivation and focus you need to begin your day. It may bring feelings of excitement and improve performance at work or at home. Distress is known as the "bad stress" that is associated with the negative outcomes. Characteristics of distress include anxiety, short- or long-term effects, decreased performance, and mental or physical problems.

What are some life events that cause us good or bad stress? Examples of “good stress,” or eustress, include holiday get-togethers, moving to a new home, planning a wedding, taking on a new career, having a child, taking a vacation, enrolling in a class, or retiring. “Bad stress” or distress comes from life events including job demands, death of a loved one, divorce, hospitalization, financial concerns, unemployment, abuse/neglect, sleep concerns, and interpersonal conflicts.

There are a variety of stressors beyond the examples listed, but these are some of the most common that people face. Stand up to your stressors by being assertive, managing a detailed schedule and following it, and planning ahead to avoid procrastination. Remember: you are you life's driver; stay aware and drive safe. 

From:
Amy Every
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org