Prevention
Connection
TIME TO DITCH THE DIET?
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.
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
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
Call Gundersen Nutrition Therapy
at (608) 775-3447 or go online to
winningweighs.org to learn more
and to register.
Spring 2017 - Vol. 16, Issue 1
MINUTES IN MOTION SPRINGS INTO ACTION
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
FEELING LONELY?
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.
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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.
Wellness
FEBRUARY IS TEEN DATING VIOLENCE
AWARENESS MONTH
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.
• I solation – abusive partners often force isolation
from friends, family and other outside activities in
order to gain control.
•E
motional changes – once abuse begins
feelings of desperation, sadness and
hopelessness can occur.
•C
onstant communication – constant calls, texts
wondering what he/she are doing, who they are
with and/or what time they will be back.
• J ealousy issues
WAKE UP CALL
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
Wellness
•N
eed 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).
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 [email protected].
gundersenhealth.org
3
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
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
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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.
Wellness
IN HONOR OF EARTH DAY, HERE
IS A “GREEN” WORD SCRAMBLE
SENICAONORVT _____________________
NNRNVOEEMIT _____________________
SEVA EYRGNE _____________________
BAEIUSNLTAS _____________________
CRECEYL _____________________
ELFU ICCFFENEYI _____________________
DECREU TWEAS _____________________
CPSMOTOING _____________________
REESU _____________________
AINR EARRSBL _____________________
BENEFITS OF USING RAIN BARRELS
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.
Wellness
• 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.
gundersenhealth.org
5
SHOULD I BE TAKING A
NUTRITIONAL SUPPLEMENT?
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
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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!
Nutrition
MYTH:
ALMOND MILK IS
HEALTHIER THAN
COW’S MILK.
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 milk
All 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 milk
Soy, 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!
GREEK QUINOA
SALAD WITH FRESH
BASIL VINAIGRETTE
RECIPE
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
Nutrition
Preparation
On 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
gundersenhealth.org
7
1900 South Avenue
La Crosse, WI 54601
www.gundersenhealth.org
MINDQUEST
SOLUTION
CONSERVATION
ENVIRONMENT
SAVE ENERGY
RECYCLE
REDUCE WASTE
REUSE
SUSTAINABLE
FUEL EFFICIENCY
COMPOSTING
RAIN BARRELS
CONTRIBUTORS
Jessica Boland
Linda Duffy
Christie Harris
Sarah Havens
Linda Larson
Susan Lundsten
Marisa Pruitt
Brenda Rooney
Shayna Schertz
Lea Samolinski
Rebecca Stetzer
Kathy Stuempges
Brigitte Weymiller
Gundersen Lutheran Medical Center, Inc. |
Gundersen Clinic, Ltd. 20775_1216
Non-Profit
Organization
U.S. Postage
PAID
La Crosse, WI
Permit No. 395
DID YOU KNOW?
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,
[email protected]
February
1 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.
March
1 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 begins
22 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
Wellness Calendar
April
4 Osteoarthritis and Aquatic Exercise begins –
5:15 p.m., Winona Middle School. Contact
[email protected].
5Start 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, [email protected].
NEW - Ask the Dietitian Nutrition
Workshop and Webinar Series
Nutrition 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.
More program information
Quitter 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
What Channel
AcenTek Channel 4
Charter Channel 5
Centurylink Channel 4
HBC Channel 20 (Winona)
KQEG Channel 23
KQEG Channel 51 (Sparta/Tomah area)
Tri County Communications Channel 18
(TCCTV)
Wisconsin Rapids Community Media
Solarus Channel 3, Charter 985 and
wisconsinrapidscommunitymedia.com
Swing into Shape
4:30 p.m. Thursdays; 8:30 a.m. Fridays
Thursdays, 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 Yoga
Tuesdays 4:30 p.m.; Wednesdays 8:30 a.m.
Daily 8 a.m.
Products for healthy living
Gentle 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.
Check out Gundersen Health System’s website,
gundersenhealth.org.
Wellness Calendar