Corvallis Clinic Health Information Blog
Mar 31, 12:01 AM
Spring has finally arrived, and oh how I welcome it! As we all probably agree, it has definitely been a long cold winter. Spring is a season I anticipate the most. It brings us longer daylight hours, warmer weather, abundant sunshine, blooming flowers and great excitement for the upcoming summer months. This is also the time of year I deep clean the house, shampoo the carpets, toss out old clothes and organize the closets. This is all fine and dandy, but what, more importantly, is being overlooked?
Spring is also a great time to jump start your health! So instead of just focusing on revitalizing your house, focus on what matters most…YOU!!
1. Forego those heavy winter meals. Local farmers markets will soon be available, and with that brings a bounty of new and different seasonal fruits and vegetables. Don’t be afraid to sample unfamiliar foods, as creativity encourages variety, and variety helps eliminate boredom.
2. Make meals matter. Get the entire family involved in planning and preparing a weekly menu. If possible, shop together and take turns choosing new varieties of fruits and vegetables to eat around the family table. Sharing meals together as a family is a wonderful way to regroup and create special moments.
3. Purge your pantry. We sort through our closets, so why not our food cupboards as well? Toss out old and outdated food items, along with packaged and processed foods that are high in sodium, fat, sugar … and names you cannot pronounce. Refill your pantry with foods as our forefathers did – straight from MotherEarth, as these unadulterated foods most likely are rich in vitamins, minerals, antioxidants and fiber, as well as low in fat, salt and sugar.
4. Get active. Now that our days are getting longer and warmer, this is a great time to start engaging in outside activities. Whether it is a brisk walk, daily run, adventurous hike or working in your garden, any physical activity is better than none at all. Strive for an exercise plan that gets you up and moving most days of the week.
5. 5. Set goals. It is important to set both long term and short term goals so that you are striving toward an accomplishment that will provide you pleasure. Be sure to create goals that are obtainable in a reasonable amount of time. Once the accomplishments are met and the rewards are recognized, that in itself will be an encouragement to carry you further.
For more information on seasonal fruits and vegetables, check out these two websites:
Until next time, here’s to healthy eating!
Lori Dodds, RD, LD, is a Registered Dietitian at The Corvallis Clinic Nutrition Services Department.
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Apr 09, 02:14 PM
Last week I attended the 38th Annual OSU Gerontology Conference at the CH2MHill Alumni Center. It was a pleasure to meet and interact with others who are making important contributions to the health and well-being of older adults. Now that AARP cards are regularly arriving in my home mailbox, I was particularly delighted to hear about the research being done right here by OSU’s Center for Healthy Aging Research (CHAR).
Presentations by CHAR researchers discussed the connection between vegetables and bone health, new methods to train caregivers in fall prevention, and facilitation of advance-care planning conversations. Keynote speakers were inspiring, experts discussing such older-adult health topics as pain management, joint health, cardiovascular care, and macular degeneration.
I felt great satisfaction while attending a session titled “Geriatric Drug Therapy Update” when it became apparent that the Research Center at The Corvallis Clinic has been or is active in several of these game-changing therapies. Some of the important clinical trials we’ve contributed to include a vaccine to prevent Clostridium difficile infection (antibiotic-associated diarrhea), atrial fibrillation treatments dabigatran (Pradaxa®) and Edoxaban (Savaysa®), and multiple new classes of drugs for diabetes treatment that help with blood sugar control and weight loss. Not surprisingly, a big portion of the update presentation discussed new approaches to Alzheimer’s disease treatment. If you’ve read my previous blogs you already know that the Research Center is thrilled to be participating in the Expedition 3 study to evaluate a potential new treatment for those with mild Alzheimer’s disease.
Not all sessions were quite so clinical, however. There were sessions discussing the importance of incorporating art, humor, exercise, and natural environments for geriatric well-being. I even attended a session titled Practical Laughter which turned out to be – I’m not making this up – Laughter Yoga. In my career I’ve attended many professional seminars and trainings, but I have never been instructed so thoroughly on how to laugh!
If you’d like more information about clinical studies contact Josh at the Clinical Research Center at 541-754-1398, option 7, or send an email to email@example.com.
- Julie Carrico is Associate Coordinator of The Corvallis Clinic Clinical Research Center
Jan 30, 10:25 AM
By Deborah Bella, PhD
If you’ve ever become frustrated with your efforts to lose weight and keep it off, there’s a good chance that some lifestyle patterns are getting in your way. If you’ve ever said to yourself, “I know what to do, but just can’t seem to make it happen,” then recognizing and overcoming your troublesome patterns will create a lifestyle that’s conducive for a healthy weight.
Here are some typical patterns that may limit successful weight loss from the Personality Type Diet by Robert Kuschner, M.D.
Are you a Nighttime Nibbler?
Nighttime Nibblers tend to eat little during the day and typically eat most of their daily calories in the evening. This pattern can set people up for overeating in the evening and consuming even more calories than if they had eaten throughout the day. In addition, Nighttime Nibblers may not be hungry when they wake up, eat less during the day, and have a ravenous appetite again in the evening.
How can Nighttime Nibblers succeed at weight loss?
Distribute calories evenly throughout the day to decrease hunger in the evening.
Remove unhealthy snacks from home. The chance of consuming high calorie snacks is greater if they are available.
Reset your nighttime routine by changing the way you use your time in the evening. Unhealthy eating is often paired with certain activities, such as watching TV. Changing your evening routine can help you change your eating habits.
Are you an Uneasy Exerciser?
Uneasy exercisers are not comfortable exercising around others, which keeps them from going to a gym or pool. They may be embarrassed about their body size and how out of shape they are. They are concerned that people will stare at them and make judgements about their weight or fitness level.
How can an Uneasy Exerciser succeed at weight loss?
No spandex required! Wear loose fitting clothing that feels comfortable to you.
Sneak in exercise. Take a walk. Take the stairs. Wash your car.
Work out at home with an exercise DVD or home aerobic/strength-training equipment.
Are you a Fast Pacer?
Fast Pacers are known for their multitasking and juggling skills. Their pace is so fast that they don’t have time to make a plan for weight loss or if they do have a plan, they don’t have the time to follow through with it. A hectic schedule leaves a person frazzled and they often seek energy boosts through food and beverages. Inadequate sleep has also been associated with weight gain and obesity.
How can a Fast Pacer succeed at weight loss?
Stay aware in the present. Mindfulness is hard to accomplish in our world of “time-saving” technology. If your pace is so fast and your habits are unconscious, awareness will help you make the needed changes.
Slow down! Take stock of your life choices. What activities/situations trigger unhealthy eating or interfere with exercise? Which ones encourage you to make healthier choices?
Get a good night of sleep. People make better lifestyle choices when they are well rested.
Keys to Successful Weight Loss
Interested in learning more about weight loss? The Corvallis Clinic Nutrition Services Department is gathering feedback about upcoming weight loss education opportunities. Take our short online survey to let us know what type of class works best for you or call 541-754-1370.
Kushner, Robert and Nancy Kushner. Dr. Kushner’s Personality Type Diet. New York: St. Martin’s Press, 2003.