Mary Cate Eklund, RD, LDN, LMNT

Move Towards A Healthier You!


Weight Management

Living healthy lifestyle and maintaining or achieving a healthy weight takes more than just a nutritious diet. Physical activity is another piece of the puzzle that cannot be ignored. According to the USDA, adults should get at least 2 hours and 30 minutes of moderate-intensity physical activity throughout the week. That’s just 30 minutes a day for 5 days! Getting just this amount each week could provide substantial health benefits including, but not limited to weight maintenance or loss, reduction in blood pressure, improvement in cholesterol levels, and stress relief. Achieving this amount of activity each week can be done in many different ways and does not have to involve going to the gym. Now that the weather is warmer, … Continue reading

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Lauren Schreffler, APRN

Insider’s Guide to Office Visits: Primary Versus Preventive Care


Community Benefit

Last week, a patient asked me to fill out her employer’s annual physical form during an office visit. At least once a month, a patient will bring up a new medical problem during an annual physical. No problem, right? As your primary care provider, I handle your overall care. That’s why all office visits can seem the same from the patient’s perspective. But there’s actually two types: primary care for specific problems and preventive care for annual physicals. What many don’t know is that each is scheduled and billed differently. For your convenience, it’s helpful to understand the difference between the two. Primary Care Visits At a Primary Care Visit, I address specific health problems – a cough, rash or … Continue reading

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Ellen Thomsen, MS, RD, LMNT

21 Days of Healthful Swaps


Mental Health, Nutrition, Wellness

Some of our favorite foods can also be very high in calories, fat and sodium to name a few things. Whether you are ordering out or making food at home, a few simple swaps can make a big difference. Think fewer calories, decreased stress or an increase in antioxidants. Let’s look at 21 swaps to make some small changes that result in a big impact. From drinks to dessert – these tips are healthful options to try. Day 1: Soda swap: Switch from regular soda to diet soda or unsweetened sparkling water for major calorie savings. Think 150-200 calories per can! Day 2: Coffee swap: Order your fancy coffee drinks “skinny” and “sugar free.” This gets you skim milk with … Continue reading

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Donald Mantz, MD

Take Charge of Type 2 Diabetes: 10 Tips for Healthier Living


Community Benefit

If you’re one of the millions of Americans diagnosed with type 2 diabetes, you know it’s a complex, chronic disease. You also know it requires you to play an active role. That’s because medications only help so much. The secret to making gains is careful management – not only of your blood sugar levels, but also your daily habits. Now’s the time to make a commitment to your overall health. Diabetes might feel like a challenge, but it can also be the diagnosis that spurs you to ultimately live better. Start with these 10 tips for managing your diabetes: Make exercise part of your daily life. Diabetics benefit from a mix of aerobic exercise, strength training, stretching and balance exercises. … Continue reading

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Ellen Thomsen, MS, RD, LMNT

Meal Making Basics


Weight Management

I get asked almost daily, can you make me a meal plan to follow? This is a hard question to answer as each of us has our own set of taste preferences, budgets and schedules. In general, most of us know the types of food we should be eating. Yes, fruits and vegetables are wonderful for us and sweets should be limited. Another tip is to make half your plate fruits and vegetables, with the other half protein and grains. Yet most of us still struggle to compile a balanced and healthful meal. With some planning, you can make a properly portioned (and tasty) meal in no time! Meal Making Basics: Choose one from each column Protein Non-starchy Vegetable Grain … Continue reading

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