PreventionConnection

Spring 2017 - Vol. 16, Issue 1

Americans spend billions of dollars each year trying to get fit and thin. Unfortunately, the more we spend on fad diets and weight loss products, the less healthy we become. Getting to and maintaining a healthy weight cannot be achieved by following a fad or “going on a diet” because when you go “on” something, you will eventually “fall off” of it. You get stuck in a diet cycle that leaves you fluctuating in weight, feeling guilty, and lacking trust in yourself and food.

Since we know that dieting doesn’t work, why not try something completely

different? The Winning Weighs® program at Gundersen Health System can help you learn to listen to your body’s hunger and fullness cues, cut the guilt and learn to enjoy all foods, while eating to nourish your body. This group program led by registered dietitians empowers participants with

the knowledge, tools, and confidence to develop and maintain a healthy lifestyle. By the end of the 14-week program individuals will have the ability to: • Recognize hunger and fullness cues • Learn coping skills that don’t rely on food

and more • Develop healthy, mindful eating behaviors • Plan and cook satisfying meals • Determine healthy portion sizes • Deal with change and work through challenges

Call Gundersen Nutrition Therapy at (608) 775-3447 or go online to winningweighs.org to learn more and to register.

TIME TO DITCH THE DIET?

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Each spring we look forward to warmer weather and longer days. This is a great time to be thinking about how to increase your physical activity. Gundersen provides a great program every spring called Minutes in Motion. It’s free and everyone is invited to participate. The goal of Minutes in Motion is to get moving or stay moving, 30 minutes every day for 6 weeks. If that means three, 10 minute activities or 30 minutes all at once. It doesn’t matter. Any increase in activity can improve your health.

Fun incentives are provided to motivate you along the way including a $500 grand prize and other $100 and $50 gift cards. You receive a weekly email with tips, ideas, recipes and more. This challenge is for you as an individual or create a team of. This is also an opportunity for businesses to promote a free activity challenge to their employees or a classroom challenge for students to participate. Join us at gundersenhealth.org/mim.

Dates to remember: February 20 registration opens, March 20 challenge begins and April 30 challenge ends.

Here are some of the benefits of increasing physical activity: • Strengthens the heart and lungs. • Increases metabolism and controls weight. • Strengthens bones and increases circulation • Reduces blood sugar levels. • Regulates blood pressure and can

improve cholesterol • Improves energy and well being • Improves mood and decreases the risk

of depression • Can improve brain function in aging adults • Improves overall quality of life

MINUTES IN MOTION SPRINGS INTO ACTION

According to studies, 94 percent of people ages 18-80 report feelings of loneliness at some point in their life. Loneliness—not a direct result of being alone— is feeling isolated, separated and empty inside. Here are some tips to help reduce feelings of loneliness:

1. Recognize and express yourself by writing in a diary or writing a letter to a friend or relative, drawing or painting a picture or making up a song.

2. Get out of the house to help you feel less alone. Sunlight will give you a dose of vitamin D, which increases levels of “feel-good” chemicals in the brain called dopamine and serotonin.

3. Keep busy to help take your mind off of feeling lonely.

4. Socialize with friends or family. This gives you a chance to talk to others about your feelings.

5. Get moving by walking, gardening, shopping, cleaning, etc. Moving is the best way to increase your brain’s production of dopamine.

6. Choose a hobby you have always wanted to get into and be sure it’s something you enjoy.

7. Get involved at work, in a community club or through volunteering. This is a great opportunity for interaction with others.

Know that you are not alone. There are times in everyone’s life when we feel lonely. Knowing how to escape those feelings is key to overcoming feelings of loneliness.

If you persistently feel lonely for no apparent reason, it can also be a sign of depression and something you should talk to your family and healthcare provider about.

FEELING LONELY?

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Dating violence has grown to be a very real, unsettling issue for youth and adolescents in the United States. Nearly one in three adolescents have fallen victim to physical, sexual, emotional and verbal abuse from a dating partner. These instances can negatively affect the growth and development of healthy sexuality, intimacy and identity as youth mature into adulthood. Increased risk of poor academic performance, alcohol and other drug abuse, unhealthy sexual behaviors and violence in future relationships are some of the issues that can occur as a result of dating violence.

There are many ways to tell if your teen may be in a violent and/or abusive relationship. • Isolation – abusive partners often force isolation

from friends, family and other outside activities in order to gain control.

• Emotional changes – once abuse begins feelings of desperation, sadness and hopelessness can occur.

• Constant communication – constant calls, texts wondering what he/she are doing, who they are with and/or what time they will be back.

• Jealousy issues

• Need to impress – abuser provides “advice” on choices of friends, hairstyle, and/or clothes. The victim may fear what will happen if advice is not followed.

• Making excuses – the victim may feel the need to stand up for their abusive partner.

Victims do not tell their parents about the abuse. They may feel ashamed, humiliated and blame themselves. But with a parent’s awareness of abuse, acknowledgment and willingness to help, teens can escape from the harsh reality of dating violence.

For more information, or assistance with dating violence, contact Gundersen Health System’s Domestic Violence and Sexual Assault Program at (608) 775-5950, or Child Protection Services at (608) 775-3454).

FEBRUARY IS TEEN DATING VIOLENCE AWARENESS MONTH

Gundersen Health System is a member of the La Crosse County Prevention Network (LCPN). In April, Gundersen and other LCPN members are partnering in an event called “Wake Up Call.”

Wake Up Call is a life-size exhibit of a teen’s bedroom with more than 20 “red flags” that can signal drug or alcohol use. The bedroom identifies spots where teens may hide drugs, household items that can be used as drug paraphernalia and ways teens try to cover up drug and alcohol use. Our goal is to educate parents and other adults who are influential in the lives of youth so they know what seemingly innocent items can actually be an

indication of substance abuse. This is an educational opportunity for adults (21 and older) only.

Guided tours of the bedroom last approximately 60 minutes. Group tours can be scheduled in advance or throughout the month of April. Location of the Wake Up Call and tour times can be viewed by visiting lacrossecpn.org/meetings-and-events.html. You won’t want to miss this learning opportunity so consider scheduling your tour in advance!

For questions about the event or to schedule a group tour contact Judi Zabel at: (608) 785-9855 or jzabel@lacrossecounty.org.

WAKE UP CALL

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With the holidays behind us, and the start of 2017 under our belts, now is a good time to pause and think about personal or professional goals. Think about how to be your best self all year round.

First, find time to do activities that bring you joy. This can be tricky with a demanding work schedule, caregiving duties or busy family schedule. However, carving out a few hours each week or month to do something fun, play a musical instrument, start a craft project, visit with friends, or read a book can help provide moments of calm and make you more energized for all that life throws at you.

Try to be active each day. Research shows that movement is important to help prevent disease and

lower stress levels. Aim to be active for 30 minutes, either all at once or in smaller increments. When you are busy, it’s easy to not make movement a priority. Being active is a lifestyle habit that requires practice and revisiting on a regular basis. You could even set a goal to train for an athletic event.

Practice being kind to those around you. On any given day, you will encounter individuals that don’t have the same beliefs and values. Part of being your best self is to have respect, empathy and compassion for others.

All you can do is be the best you can be and hope others will see it and follow your example.

BE YOUR BEST SELF

All you can do is be the best you can be and hope others will see it and follow your example.

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IN HONOR OF EARTH DAY, HERE IS A “GREEN” WORD SCRAMBLESENICAONORVT _____________________

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Water is one of Earth’s most precious resources. One way to conserve on water usage is to have a rain barrel. It is simple to install and easy to maintain.

When preparing your rain barrel, keep a few tips in mind. A rain barrel should include a screen to keep out debris and have a tight cover and connection where water enters the barrel to prevent mosquito breeding and algae buildup. While your plants may love the rainwater, water collected in rain barrels is not suitable for human consumption.

Collecting rainwater has lots of benefits and is a low-cost solution for a number of things: • Rainwater is better for plants and soil as it is

highly oxygenated, free of the salts, inorganic ions, and fluoride compounds contained in tap water.

• It’s a water source in times of drought or w atering restrictions.

• Reduces runoff pollution. These pollutants can increase algae growth in lakes, alter the habitat for fish, and make lakes and oceans dangerous for recreational activities.

• Prevents erosion in places where land erosion is a concern.

• Cuts down on the amount of water that must undergo expensive and energy-intensive sewage treatments.

• Controls moisture levels around your home’s foundation, which will help to prevent flooding, dampness, and mold.

• Reduces your water bill. According to the Environmental Protection Agency EPA, garden and lawn watering accounts for 40 percent of residential water use during the summer. The typical gardener can save 1,300 gallons of water during the growing season.

BENEFITS OF USING RAIN BARRELS

6 gundersenhealth.org Nutrition

Nutritional supplements such as vitamins, minerals and herbs are popular. But most of the time, dietary supplements are not necessary. Here are some reasons why:

• Nutritional supplements are not regulated. Supplement companies do not have to prove the safety of the ingredients used, or even that their product contains the ingredients listed on the label. Testing commissioned by one state’s attorney general office found the majority of the supplements sold at various national chain drugstores did not contain any recognizable substances, or they contained something that was not listed on the label.

• Dosing is a problem. Many people believe that more must be better when it comes to vitamins and minerals. This is not always the case and can lead to problems. Many vitamins, minerals and herbal supplements interact with prescription medications. If supplement use is not reported

to your doctor or pharmacist, interactions may occur. Vitamins and minerals often use the same carriers in the body and consuming too much of one can cause a deficiency in another. And, though cases are rare, taking in too many vitamins or minerals could cause build up in your body, resulting in toxicities.

• You can get all the nutrition you need from food. Nutrients found in food are easier for your body to use than supplements. They are also in safer doses. Fruits and vegetables, lean protein, dairy products and whole grains contain a complex system of vitamins and minerals, and other good-for-you nutrients. This is part of what makes them so healthy! Eat from the five food groups in a variety of colors to ensure you meet your nutritional needs.

You can’t out-supplement a poor diet. So, increasing the nutritional quality of your diet should start with what you eat!

SHOULD I BE TAKING A NUTRITIONAL SUPPLEMENT?

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Makes 2 servings • 1 small head romaine

lettuce, chopped • 2/3 cup garbanzo beans • 2/3 cup cherry tomatoes,

halved • 2/3 medium cucumber,

chopped • 1/2 cup cooked quinoa • 2/3 medium avocado,

chopped • 1/4 cup feta crumbles • 8-10 Kalamata olives,

sliced (optional)

Fresh basil vinaigrette: • ¼ cup red wine vinegar • ¼ cup olive oil • 2 garlic cloves • 8-10 fresh basil leaves • Salt and pepper to taste

It depends. There are so many milk choices available and it can be a bit confusing. The best type of milk for you depends on what your goal is: avoid lactose, decrease saturated fat, increase protein, avoid animal products, etc.

Animal-based milkAll animal milks (cow, sheep, goat) have a unique nutrient profile, but in general are high in protein, calcium, and vitamin D. There are various levels of fat, but the fat is primarily saturated fat. Lactose-free versions are available for those who are lactose intolerant.

Plant-based milkSoy, almond, coconut, flax, and hemp milk are good choices for those looking to decrease saturated fat in their diet, or those who are vegetarian or vegan. They vary in protein content, but are typically much lower than animal milk. Most are fortified with calcium and vitamin D.

The best milk for you meets your nutrition and lifestyle needs!

ALMOND MILK IS HEALTHIER THAN COW’S MILK.

GREEK QUINOA SALAD WITH FRESH BASIL VINAIGRETTE RECIPE

MYTH:

PreparationOn two plates divide ingredients evenly, layering salad ingredients. In small food processor, combine vinaigrette ingredients. Pulse until desired consistency is reached. Drizzle over salads. Serve immediately.

Nutrition analysis per serving: 570 calories, 42g fat, 14g protein, 41g carbohydrate, 9g fiber, 390 mg sodium

1900 South AvenueLa Crosse, WI 54601www.gundersenhealth.org

Non-ProfitOrganizationU.S. Postage

PAIDLa Crosse, WI

Permit No. 395

CONTRIBUTORSJessica BolandLinda DuffyChristie HarrisSarah HavensLinda LarsonSusan LundstenMarisa Pruitt

Brenda RooneyShayna SchertzLea SamolinskiRebecca StetzerKathy StuempgesBrigitte Weymiller

Gundersen Lutheran Medical Center, Inc. | Gundersen Clinic, Ltd. 20775_1216

DID YOU KNOW?MINDQUEST SOLUTIONCONSERVATIONENVIRONMENTSAVE ENERGYRECYCLEREDUCE WASTEREUSESUSTAINABLEFUEL EFFICIENCYCOMPOSTINGRAIN BARRELS

Minutes in Motion is a free physical activity challenge that begins March 20.

The more we spend on fad diets and weight loss products, the less healthy we become.

One way to conserve on water usage is to have a rain barrel.

Dating violence has grown to be a very real, unsettling issue for youth and adolescents.

For more information on these topics, look inside! Community & Preventive Care Services, (608) 775-4717, wellness@gundersenhealth.org

February1 Start a Tobacco-Free Life – 5:30 p.m.,

Gundersen La Crosse Clinic, Level 1, Mooney Education Room. Monthly support sessions offer you support with quitting or preventing relapses. This month’s topic is “Managing stress when quitting.” Call (608) 775-5442.

8 Ask the Dietitian – What does heart healthy really mean? Noon or 6 p.m., Healthy Living Center, La Crosse YMCA, gundersenhealth.org/ask-the-dietitian.

11 Free Car Seat Safety Check – 10 a.m.-2 p.m., Fire Station No. 3, 1710 Losey Blvd., La Crosse. Call (608) 775-2011.

20 Minutes in Motion registration opens – gundersenhealth.org/mim Winning Weighs begins – 5 p.m., La Crosse Clinic, (608) 775-5673 or visit us online at winningweighs.org.

22 Ask the Dietitian – What does heart healthy really mean? Noon or 6 p.m., Healthy Living Center, La Crosse YMCA, gundersenhealth.org/ask-the-dietitian.

March1 Start a Tobacco-Free Life – 5:30 p.m.,

Gundersen La Crosse Clinic, Level 1, Mooney Education Room. Monthly support sessions offer you support with quitting or preventing relapses. This month’s topic is “Preventing relapse after you quit.” Call (608) 775-5442.

7 Getting You Started to Stop – Four weeks, noon in Onalaska. Helps you set up a quit plan to quit tobacco use. Call (608) 775-5442.

8 Getting You Started to Stop – Four weeks, noon or 5:30 p.m., La Crosse. Helps you set up a quit plan to quit tobacco use. Call (608) 775-5442.

Ask the Dietitian – Is it my metabolism’s fault? Noon or 6 p.m., Healthy Living Center, La Crosse YMCA, gundersenhealth.org/ask-the-dietitian.

11 Free Car Seat Safety Check –10 a.m.-2 p.m., Fire Station No. 3, 1710 Losey Blvd., La Crosse. Call (608) 775-2011.

20 Minutes in Motion begins22 Ask the Dietitian – Is it my metabolism’s fault?

Noon or 6 p.m., Healthy Living Center, La Crosse YMCA, gundersenhealth.org/ask-the-dietitian.

27 De-Stress begins – Four-week stress management series, 4-5 p.m., Gundersen Onalaska Support Services Building. Call (608) 775-6861.

Babysitting Class – 8 a.m.-noon, Gundersen Onalaska Clinic. Call (608) 775-6870

April4 Osteoarthritis and Aquatic Exercise begins –

5:15 p.m., Winona Middle School. Contact asjohnso@gundersenhealth.org.

5 Start a Tobacco-Free Life – 5:30 p.m., Gundersen La Crosse Clinic, Level 1, Mooney Education Room. Monthly support sessions offer you support with quitting or preventing relapses. Topic is “Dealing with cravings and urges when quitting.” Call (608) 775-5442.

12 Ask the Dietitian – Should I go on a diet? Noon or 6 p.m., Healthy Living Center, La Crosse YMCA, gundersenhealth.org/ask-the-dietitian.

14 Babysitting Class – 8 a.m.-noon, Gundersen Green Bay Building, La Crosse. Call (608) 775-6870

17 Babysitting Class – 8 a.m.-noon, Gundersen Onalaska Clinic. Call (608) 775-6870

18 Why is it so Hard to Quit? – Free 30-minute class, 12:15 p.m., Onalaska. Learn how to think more positively about quitting tobacco use. Call (608) 775-5442.

19 Why is it so Hard to Quit? – Free 30-minute class, 12:15 or 5:30 p.m., La Crosse. Learn how to think more positively about quitting tobacco use. Call (608) 775-5442.

22 Earth Day – A national day set to demonstrate and promote environmental awareness.

26 Ask the Dietitian – Should I go on a diet? Noon or 6 p.m., Healthy Living Center, La Crosse YMCA, gundersenhealth.org/ask-the-dietitian.

Winning Weighs begins – 5 p.m., Onalaska Clinic, (608) 775-5673 or visit online at winningweighs.org.

30 Minutes in Motion ends Earth Fair – 11 a.m.-5 p.m., Myrick Park,

La Crosse, lax.earthfair@gmail.com.

NEW - Ask the Dietitian Nutrition Workshop and Webinar SeriesNutrition experts weigh in on some of today’s hot topics and answer your most burning questions in today’s ever-evolving nutrition information. It is held bi-monthly at the Healthy Living Center located at the La Crosse YMCA. Cost: $10. For more information: gundersenhealth.org/ask-the-dietitian. See calendar for specific dates.

Watch for more Season’s in the Coulee Region guided hikes in 2017 For more information go to www.mississippivalleyconservancy.org.

Wellness Calendar

Wellness Calendar

Check out Gundersen Health System’s website, gundersenhealth.org.

Swing into Shape4:30 p.m. Thursdays; 8:30 a.m. FridaysThursdays, 8 a.m.Thursdays, 8 a.m.Daily 8:30 a.m.Thursdays, 8 a.m.Thursdays, 8 a.m.Mondays, Wednesdays, Fridays, 9 a.m., 10:30 a.m. and 2 p.m.Mondays- Fridays, 8:30 a.m.

Gentle YogaTuesdays 4:30 p.m.; Wednesdays 8:30 a.m.

Daily 8 a.m.

More program informationQuitter to Quitter is a support system which partners new quitters with ex-smokers/tobacco users. Support can be provided with a phone call, an email or in person. Contact Community & Preventive Cares Services, (608) 775-5442.

Swing Into Shape and Gentle Yoga on TV

Products for healthy livingGentle Yoga-A place to begin – With this video series you will learn modified seated and standing yoga poses designed for people of all abilities along with proper breathing techniques and tips to maintain focus and mindfulness. Improve your strength, flexibility and balance in a setting that’s safe and comfortable. Call Community & Preventive Care Services, (608) 775-4717.

Moms: Get Moving, Exercise for Pregnancy and Beyond is a 30-minute exercise video for women who are pregnant or recently gave birth. It provides gentle exercises that will help you feel strong and energized during and after your pregnancy. Call Community & Preventive Care Services, (608) 775-4717.

Swing Into Shape – Choose from three levels of exercise. All levels are expertly led and instructed by a trained exercise physiologist. This exercise series is perfect for beginning levels of fitness and anyone recovering from an illness, injury or age-related issues. Call Community & Preventive Care Services (608) 775-4717.

Exercise bands are available for purchase. Call Community & Preventive Care Services, (608) 775-4717.

Winning Weighs offers products to help you lead a healthy lifestyle.For more information, visit winningweighs.org or call Nutrition Therapy at (608) 775-3447.

What ChannelAcenTek Channel 4Charter Channel 5Centurylink Channel 4HBC Channel 20 (Winona)KQEG Channel 23 KQEG Channel 51 (Sparta/Tomah area)Tri County Communications Channel 18 (TCCTV)Wisconsin Rapids Community MediaSolarus Channel 3, Charter 985 and wisconsinrapidscommunitymedia.com