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HEALTHY HAPPENING October 2017

Free Diabetes Education Class

During the second week of October, the hospital will be holding a series of lectures about diabetes. Each night will be facilitated by a different speaker to answer questions about certain aspects of diabetes.

Night One: Living with Diabetes 101

Date: Tuesday October 10th
Time: 6-7:30PM
Location: Education Room 2, Moab Regional Hospital

Night one discussion will be led by Tammy Tucker, who is a registered nurse and certified diabetes educator. Tammy will explain what happens in the body when someone has diabetes. This is a great session for those who are newly diagnosed with diabetes or those who would like to further understand their illness.

Night Two: Diabetes Medications 101
Date: Wednesday October 11th
Time: 6-7:30PM
Location: Education Room 2, Moab Regional Hospital

Night two discussion will be led by Jeremy Olsen who is the hospital’s pharmacist. Learn how to manage medications that are commonly used by patients with diabetes.

Diabetes Education: Diabetic Diet and Lifestyle
Date: Thursday October 12th
Time: 6-7:30PM
Location: Education Room 2, Moab Regional Hospital

Night three discussion will be led by Janel Arbon who is Moab Regional Hospital’s Registered Dietitian and certified diabetes educator. Janel will discuss healthy eating habits and behavior changes to help manage diabetes. Attend this session for practical ways to improve quality of life.

All education events held by the hospital are free! If you plan to attend any night, or all three, please RSVP at (435) 719-5580 or vista@mrhmoab.org.

Who should attend these classes?
Classes are open to the public, however, the people who will most benefit from these classes are those who have been diagnosed with diabetes, those who have friends or family close to them with diabetes, or those who are considered pre-diabetic.

What is pre-diabetic?
Pre-diabetes is the condition where someone’s blood sugar levels are higher than normal but not quite high enough to be diagnosed as diabetes. Discuss with a primary care provider if you suspect you are pre-diabetic. If someone has prediabetes, it is important to make lifestyle changes as soon as possible, otherwise, they are likely to develop Type II diabetes. The good news is, with lifestyle changes, developing diabetes is not inevitable; it can be prevented!
Do I have to attend all 3 sessions?
Everyone can benefit from attending all three sessions, but it is certainly not required to attend all three. The information discussed each night will be different and will not necessarily build on each other.
What if I am busy these evenings but would still like to learn more about Diabetes?
Ask your primary care provider for information! A primary care provider will be able to explain to you information regarding your specific situation and your body. You can also be referred to the hospital’s registered dietitian if you are looking to make lifestyle changes.


Get your flu shots at Moab Regional Health Center

On Monday October 9th, Moab Regional Health Center will be hosting a walk-in Flu Shot Clinic. Walk into the clinic any time between the hours of 9AM and 4PM to receive a shot. Make sure to have medical insurance information available to you if you are insured.

The CDC estimates that the flu has resulted in between 140,000 and 170,000 hospitalizations each year. Protect yourself and your loved ones from getting the flu by knowing the signs. Flu symptoms include fever, chills, muscle aches, cough, congestion, runny nose, headaches or fatigue. It is especially important for those who are at risk for flu related-complications such as young children, the elderly, and others who are immune-suppressed to receive their flu shots. However, it is still a good idea for everyone to get one. The more people in a population who are protected, the less likely those who have suppressed immunity will contract the illness.

If you or someone you know is experiencing flu symptoms, see a medical provider. Flu antiviral drugs may be prescribed, especially if the treatment can begin within 48 hours of experiencing the symptoms.

Some facts you should know about the 2017-2018 flu season:
Pregnant woman may receive a licensed, recommended, and age appropriate flu vaccine.

Flu vaccines have been updated to better match circulating viruses, such as H1N1 (Swine Flu).

Children may require a second flu vaccine for optimal protection. Ask your medical provider if this is needed for your child.

The CDC recommends that people get a flu vaccine before the end of October. Take advantage of the convenience of the walk in flu shot clinic at Moab Regional Health Center, but if you cannot come into the office that day, you have other options. Make an appointment to get your shot with Moab Regional Health Center by calling (435) 719-5500. Flu shots are also available at Moab’s City Market pharmacy.

 

The many benefits of Chiropractic

When most people think of Chiropractic they think of popping and cracking of the neck and back to treat acute pain, most people don’t realize that chiropractic was invented to not only help back and neck pain but to also boost your immune system to help prevent disease. The power of the body is so great that in most cases it can heal itself with a little help from adjustments. In other countries chiropractic is promoted more by health insurance companies and governments because it can keep the cost of healthcare down especially for the common stuff we go to our primary care doctor for.

Here at Red Valley Chiropractic we treat numerous ailments and diseases by clearing out the nerve interference to make life more bearable. Chiropractic can help headaches/ migraines, sciatica, allergies, cold & flu, MS, arthritis, carpal tunnel, ear infections, TMJ, menstrual problems and a whole lot more! Every October we have a patient appreciation event/ food drive. This year on October 18th Dr. Morgan is giving $20 adjustments to existing patients when you bring in 5 non-perishable food items. Help us give back to our community and help us make it a better place inside and out!

 

Back Pain?
It Could be Connected to Your Breathing

Did you know that breathing (respiration) and back pain are intimately linked? A 2006 study found that “the presence of respiratory disease is a stronger predictor for lower back pain than other established risk factors.” And, “clinical observation supports the notion that patients with poor breathing muscle co-ordination are more prone to chronic back pain and neck pain.” Unfortunately, I learned about this connection the hard way, and experienced chronic, debilitating pain.

The position of your respiratory diaphragm is the link between breathing and back pain. Your diaphragm muscle sits in the lower portion of your rib cage and has attachments all the way down to the lumbar vertebrae in your lower back. Imagine your diaphragm with strings (crura) hanging down the front of your spine and connecting into your lower back. When your diaphragm moves and changes positions in response to breathing, it pulls on these strings to the lower back. Hence, the position of your diaphragm, and the way you breathe, influences the position of your lower back.

The diaphragm is a skeletal muscle, just like your biceps and hamstrings. And, similar to these muscles it can become deconditioned, overstretched, tight, etc. The position and tension of the diaphragm muscle affects its function, and creates a cascade of postural changes that can lead to back pain.

The diaphragm is your primary muscle of inspiration (breathing air in). When you inhale, the diaphragm moves downward into a lengthened position, as shown in the first image on the right. When you exhale, the diaphragm “should” move up into a domed position, as shown in the second image on the right. I say “should” because this is not always the case. This domed position is the relaxed state of the muscle. Some of us, myself included, do not exhale fully, leaving residual air in our system, which causes the diaphragm to stay in a lengthened position.

The excess tension in the diaphragm flares the rib cage up and forward pulling the lower back with it. The transverse abdominis (TA), on the front of the body becomes overstretched, while the lower back is compressed, as shown in the image on the left. This increased arch seen in the lower back is often a source of pain. It certainly was for me.

Correcting back pain caused by a tense, lengthened diaphragm and inefficient breathing, requires learning proper respiratory mechanics, particularly full exhalation, and regaining a domed diaphragm position. In Posture Fitness class I integrate breathing into each movement. With practice, your body becomes strong in an aligned position, respiration becomes more efficient, and back pain diminishes. I know mine has. Come to class and find out more. Your first class is free!

Class Details
Mondays @ 11:30 am – 12:30 pm
Moab Recreation and Aquatic Center
Investment: $10 /class, $45/5-punch card, $80/10-punch card

Jessica Kisiel, MS, is a local wellness professional specializing in injury recovery and pain management through alignment. She is certified by the Postural Restoration Institute® and Egoscue University®. Learn more by signing up for her newsletter, http://www.thepfathlete.com/subscribe.



Celebrate National Physical Therapy Month with Nutrition Tips!

Every October, as a physical therapist, I want to make an impact in my community and provide information and education. This October let’s focus on homemade quick meals done right with healthy tips. For most of us, working long hours doesn’t stop once you get home. I often find myself eating potato chips while I decide what to make for dinner.

How can meals be healthy and quick?

The first step to eating healthy is preparation. If you head to the grocery store with no meal ideas you will often end up with frozen or pre-made meals, and unhealthy treats from displays that grabbed your attention. Before heading to the store have a plan for several meals and ways to substitute ‘fatty’ foods for healthy alternatives. Obvious healthy solutions are cooking oils with mono or poly saturated fats instead of butter or lard. Substitute creamy white flour sauces with red sauce or olive oil. Always check labels on low-fat choices to make sure fat wasn’t replaced with high levels of sodium and sugars instead.

One of my favorite quick recipes is in a crock pot (can use sauce pot): Mexican Chicken

Mexican Chicken:
- crock pot
- 3-4 chicken thights
- 1 jar salsa
- tortillas
- can of corn or beans

Directions: Add boneless, skinless chicken thighs and jar salsa to crock pot on low for a couple hours until tender. This makes great tacos! You can also add 1 can of corn + 1 can black beans to crock pot. If meat is too dry you can add ½ cup low-fat chicken stock. Serve over brown rice or stuff in whole wheat tortilla for a quick burrito. Enjoy!

Join us for a FREE nutrition lecture to find more helpful tips on cooking quick meals at home and planning. Lecture will be given by local nutrition coach Julie from Potential Energy. She will cover meal planning and prep, how to avoid extra sugar and hydrogenated oils, grass fed meats and much more!

Location: Moab Physical Therapy and Rehab at 83 E Center Street
When: Wednesday, October 18th at 6:00 pm. Please call to reserve a seat, or to ask questions about lecture content, or if you need special accommodations (435) 210-1985. Limited to 15 -don’t miss out!


What Would It Take For You To Heal?

You might have been attracted to reading this article from its title. Maybe you are facing a health problem that has grabbed your attention because of the pain, the diagnosis, the severity, the ramifications it has for your lifestyle, or some other reason. So take a deep breath – pause – focus on your body….

When you ask yourself “What would it take for me to heal,” listen to the uncensored, intuitive answer that pops up quickly into your consciousness. Breathe…. Just let that wise, inner voice in you speak freely without thinking and analyzing….the voice that knows who you are in the deepest part of yourself and what it takes for you to return to a healthy, balanced place where body, mind, and spirit feel strong and alive.


The Soul
Always Know
What To Do To
Heal Itself.
The Challenge Is To
Silence The Mind.
-Caroline Myss


Modern western medicine has taught us that healing consists of going to the doctor’s office, reporting to the physician a list of symptoms we are experiencing, then receiving a series of tests to confirm a diagnosis, and medication (with uncomfortable side effects) to address the symptoms. (And a fine approach it is to always seek the consultation and answers to your health concerns with your doctor.) Though, is that what it means to heal? Does that model account for ALL the aspects of a person’s health problems? What if there was more to the story about healing?

The body is a magnificent, amazing organism, full of thoughts, feelings, experiences, and our spiritual, inner world as well as the literal structures of bones, muscles, and organs. These parts all communicate with each other at the cellular level and via our nervous system. So, to heal – not just treat symptoms – shouldn’t we be asking what’s going on in the rest of our life? Can we reach for deeper, more comprehensive healing by attempting to understand in what context those physical symptoms live?

So, how do you put the SELF care back in health care? When did you stop listening to your body and that quiet inner guiding voice? When did you start to shut down your emotions – as if they weren’t important guidance for you? When did you start giving up on the things that matter most to you? Do you get too scared to answer these questions? How did you become too intimidated to live fully? If you were to speak from your heart, what would you say?

People start to
heal the moment
they feel heard
-Cheryl Richardson


WOW – BIG questions – BIG answers! Now what? Healing begins when you start addressing the questions posed in this article. My healing practice is not just counseling and lifestyle coaching and not just bodywork. It is an integrated approach to working with what I call the “body-self.” My work helps you calm the agitated “chatter” of your nervous system to help you listen to the deep wisdom of your body-self. We help you access YOUR inner healer to guide us through the complexities of your physical and emotional symptoms. I help you learn how your experiences, thoughts, and feelings connect with your physical symptoms so they don’t crystallize in your body where they cause problems of pain and illness.

If this resonates with your inner, intuitive, wise voice, come to my talk of the same title at Moonflower Coop on Monday, October 30th at 6 PM. It’s FREE!
OR call me at 937-284-2190. I would be happy to talk with you, answer your questions, and help you decide if this work is right for you.

 

Moab Farmers Market

Autumn is the time of abundance for fresh produce and storage crops to fill your larder for the coming of winter. Luckily, Moab has farmers that bring their produce to the Moab Farmers’ Market every Friday from 4-7 PM. A great way to unwind from a busy week, come on down to Swanny Park located on 100 West and 400 North. You can purchase seasonal produce, get dinner from locally owned food trucks and eateries and see an assortment of arts produced from artists in the community. Live music is brought to you each week by Moab Gear Trader and the MARC and will be sure to entertain and start your weekend off right. A relaxing venue, supporting your local farmers, ranchers, artists and chefs, keeping your dollars flowing in our local community are all incentives. The Farmers’ Market is able to offer Double Up Food Bucks for those that qualify for a SNAP card. A person can obtain up to $10, double up chips to go toward the purchase of fresh produce. Another fun option for those of you that have a lot of extra produce in your garden is the ‘community table’ where you can set up and sell your home grown crops. Inquiries can be made to Shiree Duncan at 435-881-9060 or shireeduncan@gmail.com. The Market runs until the last Friday of October, this being the last month of the Market until next year. Enjoy the cool fall air, locally produced wares and enjoyable music. Spread the word and come down with your family and friends. See you there!


Moab’s First Soup Bowl Fundraiser

Looking for something that will warm your heart and tummy all at the same time? Gather with us to feast on delicious soups, breads and desserts at the MARC November 4th at 5:30. Proceeds from this event will support the Youth Garden Project’s Children Camp Scholarship Fund.

Each artistic handmade bowl is one of a kind. The soup is coming from a variety of savory recipes developed by local chefs and restaurants. What does each bowl have in common? Each bowl is coming together for a local cause: providing scholarships for children to participate in the powerful educational outdoor camps at the Youth Garden Project.

For a ticket price of $20 (Adults & Teens 16+) and $10 (children 5-15) attendees will get to chose a bowl from a wide variety created and donated by local potters AND enjoy a delicious dinner of soup, bread and desserts.

Participants will also have the opportunity to bid on incredible ceramic art pieces and larger “bread” bowls at the Silent Auction. This is a wonderful opportunity to support our local children who want to attend the Community Youth Garden camps and to take home a handmade bowl as a reminder!

Tickets will be available October 16th
at Desert Sun Ceramics, The Youth Garden Project, Gallery Moab, Canyonlands Copy Center, and at the door. Call Barb Gregoire at Desert Sun Ceramics, 970-819-7938, for more information

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