April is National Stress Awareness Month: Tips for Managing Stress

stress

We all have differing levels of stress in our lives, the key is learning how to recognize what causes it and how we can manage it. Being aware of your stressors and how to manage them effectively can go a long way to improving your physical and mental health. Even small changes can make a big impact! While it may not be possible to completely eliminate stress, you can learn to manage it effectively. The key is to learn to recognize your stressors and how to handle them so they don’t negatively impact your life and your health. In order to better manage your stress levels, try to take a few days or a week to determine what might be causing you stress by keeping a stress inventory:

  • What happened?
  • Who was involved?
  • Where were you?
  • What was your reaction?
  • What was the result?

Once you have a better understanding of what your stress triggers might be, you can then move on to managing them more effectively.

  • Try looking at the problem from a different angle. You might be able to come up with a solution you wouldn’t have considered otherwise. Also, try talking through the problem with a supportive friend. They might provide some perspective.
  • Plan and prioritize. Don’t panic, make a list to prioritize your work, and set realistic deadlines; do not rush into your first idea you have and always have an alternative plan.
  • Focus on what you can control. You know what your job tasks are. Break the larger tasks into smaller, more doable steps.
  • Slow down. Think things through before you act, and begin with a result in mind.
  • Limit interruptions. Use your voice mail to your advantage and only take calls that are a priority when you are on a tight deadline. Set aside designated times throughout the day to respond to emails and phone calls.
  • Use all of your resources. Ask for help when you need it.
  • Take a break. To release stress, make time to take a short break. taking a walk or discussing your work situation with another person may help you gain a fresh perspective.
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Cameron Hospital Offers Convenient, High Tech MRI Services

In order to offer patients more convenience and flexibility, Cameron Hospital’s MRI service is now offering expanded appointment availability.  Patients can take advantage of our state-of-the-art imaging technology Monday through Friday, 7:30 a.m. to 3:30 p.m. and on Saturday and Sunday, 8:00 a.m. to 5:00 p.m.

“After a recent accident in Steuben County, I was pleased that I could get my MRI completed at Cameron over the weekend,” said Adam McCahill of Granger, Indiana. “The staff did a great job making me as comfortable as possible.”

As part of the new hospital, our community has access to a high field, large bore MRI scanner. The equipment features the GE Caring Suite, which puts patients in control of their imaging environment. They can choose from a variety of lighting, video and music options to optimize their individual comfort. In addition, our MRI services offer GE noise reduction technology.

For more information, please call (260) 665-2141, ext. 5136.  To schedule an appointment, call (260) 665-2141 ext. 5128.

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Cameron Welcomes New Gift Shop Manager and New Inventory

Gift Shop

We are excited to introduce Penny Hensley, the new gift shop manager at Cameron Hospital. Penny is the previous owner of Accents, and she has nearly 30 years of retail experience. She will be responsible for ordering, stocking and organizing the gift shop, which is staffed by Cameron Hospital volunteers.

“We are very grateful to Jan Swenson, the previous gift shop manager, for over 25 years of service and for all the hard work she put into the gift shop,” said Michael Booher, Cameron’s auxiliary coordinator. “We are excited for what lies ahead with Penny, and all the new merchandise she is going to bring to the shop.”

Hensley has stocked the gift shop with new specialty lines, such as Willow Tree® figures, Live for Life- Hope for All apparel, fresh flowers provided by Throop Florist and Greenhouse, Gold Standard jewelry, Second Nature card line, Knudsen caramels and homemade baby blankets knit by auxiliary members.

“I want to thank everyone for expressing their appreciation for the new shop,” said Hensley. “I’m very excited for what I will be able to bring to the gift shop, and to Jan for approaching me for the position. We have a great group of volunteers staffing the gift shop, so please come by and see what’s new!”

Please stop by and see all that the new gift shop has to offer! For more information, contact Michael Booher at 665-2141 ext. 5338 or Penny Hensley at 665-2141 ext. 5107.

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How to Eat Locally and In Season

localproduce

While we might not be in the peak season for fresh fruits and vegetables right now, it might be the time to start thinking about the options that will soon become available. Buying produce locally and in season can have many different benefits to not only your health but also your budget.

Peak Season Taste

In-season fruit and vegetables are picked and sold during their peak of flavor. And, if delivered locally, transportation time can be minimized, which eliminates the need for preservation processes that can negatively impact flavor. Also, the bland taste of off-season produce may make us more likely to add things like salt, sugar, butter and sauces to enhance their flavor.

Nutrient Profile

Another perk in choosing local/in-season produce is its nutritional impact. In one study, researchers compared the vitamin C content in in-season broccoli (picked locally) with that of off-season broccoli (shipped from another country) and found that the off-season shipment contained only about half of the vitamin C found in the local, in-season variety (Wunderlich et al., 2008).

There’s a growing “locavore” movement, which involves a push to stimulate local economy by purchasing products from small, nearby suppliers. This ensures the freshest in-season produce at a price that doesn’t need to factor in storage and long-distance distribution. Neighborhood farmer’s markets are great places to check out fresh-picked produce with varieties that you’re not likely to find in large commercial supermarkets.

Another option for getting fresh, organic and locally grown produce might be joining a Community Supported Agriculture (CSA) organization. Joining a CSA is a convenient way to have access to the freshest produce, grown organically in your community. To join a CSA, you purchase a “share” of the farm. In return, you receive weekly deliveries of produce throughout the growing season, typically late May through November, depending on your location.

Costs to You

Share price to join a CSA varies per program, based on length of season, crops grown, labor costs and other factors. When joining, you typically pay for the entire season upfront and some farms offer “worker shares” in which members work on the farm in exchange for produce. Beyond that, some CSAs offer payment plans and financial assistance to help with the cost of being a member. In the end, CSA members receive fresh produce while supporting local business owners.

Crome, G. (2014, March 19). Why to Buy Produce In-Season. Retrieved January 22, 2015, from http://www.acefitness.org/acefit/healthy-living-article/60/3783/why-to-buy-produce-in-season/

Support Your Local Farmer. (n.d.). Retrieved January 22, 2015, from https://hylant.accountportal.net/Library/FullDocumentLibrary/tabid/125440/Default.aspx 

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Make Cooking Fun for the Whole Family

cookingkids

Getting your kids into the kitchen can be a great way to spend time together as a family. Involving them in the cooking process is also a wonderful opportunity to show them that a healthy lifestyle can be simple, tasty and fun! Here are three simple tips to make cooking with your child enjoyable:

Choose A New Fruit Or Vegetable

When you’re at the grocery store with your children, ask them to pick out a fruit or vegetable they would like to try. In the produce section, see how many fruits and vegetables they can identify and have them guess what their new vegetable or fruit may taste like. By including them in the process, children are more likely to be excited about trying something new, rather than fighting you about it. Look up recipes together and see how many different ways you can find to prepare your new item.

Give Your Kids A Simple Task In The Kitchen

Getting your kids to taste new foods is often a challenge, but it can be a lot easier if they get involved in the kitchen. Whether it’s peeling carrots or snapping green beans, give your child an age-appropriate task to help prepare the meal. When children play a role in creating what they eat, they’ll have more interest in the foods that they may have initially shunned. And who knows-you may inspire your child to embrace their inner chef!

Get Creative

Teaching your kids about eating healthy can be educational and fun. As long as you’re creative, you can get your kids excited about cooking. Try these tips:

  • Plant an herb or vegetable garden and use the results to prepare delicious meals for the family.
  • Select a country on the map and learn about its culture and food. Find a recipe native to that country and try it out as a family.
  • Pick your own fruit! Check out local farms and orchards for seasonal fruit picking that’s open to the public. This is a great way to learn about where produce comes from and how it grows.

Additional Resources:

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Sleep Well: Tips for Getting a Good Night’s Sleep

sleep

March is Sleep Awareness Month, and with the change to Daylight Saving Time, it’s a good chance to re-evaluate your sleep quality and sleep habits. Healthy sleep habits–known as “sleep hygiene”–can make a big difference in your quality of life.

Here are some tips from the National Sleep Foundation for getting a good night’s sleep:

  • Keep a consistent routine. Go to bed at the same time and wake up at the same time every day–including weekends. This helps your body’s clock stay on schedule.
  • Establish a relaxing bedtime routine. Dim the lights and do something that helps you relax and get ready for sleep. Activities that cause excitement, stress or anxiety too close to bedtime make it difficult to fall asleep and remain asleep.
  • Avoid naps, especially in the afternoon, if you have trouble falling asleep at night. Even short naps during the day can interfere with getting a good night’s sleep.
  • Exercise. Even light exercise can improve the quality of your sleep.
  • Make your bedroom conducive to sleep. It should be a quiet place, free from light. Keep the temperature cool. If your room has noises or other distractions–such as a partner who snores–try using ear plugs, a humidifier or fan to help drown out the extra noise.
  • Make sure your bed is comfortable. A supportive mattress and comfortable pillows make a big difference in your quality of sleep.
  • Avoid bright light in the evening, but expose yourself to sunlight in the morning. This helps regulate your circadian rhythms.
  • Avoid eating or drinking things in the evening that could disrupt your sleep. Alcohol, caffeine, heavy meals, and even cigarettes can disrupt your sleep.

If you have trouble falling asleep or staying asleep, don’t ignore the problem, talk to your doctor to see what can be done to improve your sleep quality. You may find it helpful to keep a sleep diary that you can share with your doctor to identify common problems and possible solutions.

Source: National Sleep Foundation, http://www.sleepfoundation.org

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Serving Sizes and Colors

colors

With March being National Nutrition Month, it’s a great time to focus on eating more fruits and vegetables. An optimal goal is 5 servings of fruit and vegetables a day—but what exactly is a serving? And why is it so important to get the recommended servings per day?

 A serving of fruit is…

  • 1 medium piece (whole fruit)
  • 1/2 cup of fruit (fresh, frozen or canned)
  • 1/2 cup of 100% juice
  • 1/4 cup dried fruit

A serving of vegetables is…

  • 1 cup raw
  • 1/2 cup cooked
  • 1/2 cup 100% juice
  • 1/4 cup dried vegetables

You probably know that fruits and vegetables are full of vitamins, minerals, fiber, phytochemicals, antioxidants, and other awesome things! But did you know that the color of the fruit or vegetable can tell you what it has in it and what it can do for you?

White/Tan

Allicin – helps to lower high blood pressure and high cholesterol, has some antibacterial properties, may enhance cellular repair.

Examples: Cauliflower, mushrooms, onions, garlic, leeks

Allyl sulfides – may help destroy cancer cells

Examples: Garlic, onions, chives, asparagus

Yellow/Orange

Beta-carotine (dark orange) – antioxidant, reduces risk of heart disease and cancer, helps repair DNA damage

Examples: Carrots, pumpkins, mangos, apricots, peaches, sweet potatoes

Bioflavonoids (yellow-orange) – helps maintain good vision, teeth/bones and health skin

Examples: Oranges, grapefruits, lemons, pears, papayas

Red

Lycopene – helps control high blood pressure, reduces risk of cancers and heart attacks

Examples: Tomatoes, watermelon, guava

Anthocyanins – antioxidant, reduces risk of cancer, heart disease, diabetes, and amnesia

Examples: Strawberries, raspberries, red apples, red cabbage

Blue/Purple

Anthocyanins – antioxidant, reduces risk of cancer, heart disease, diabetes, and amnesia

Examples: Blueberries, blackberries, purple grapes, black currents

Phenolic – antioxidant, may slow effects of aging

Examples: Eggplant, raisins, plums

Green

Lutein (yellow-green, leafy greens) – helps maintain good vision, reduces risk of cataracts

Examples: Kale, spinach, leafy greens, lettuce, peas, kiwi

Indoles/Glucosinolates (cruciferous vegetables) – reduces risk of cancers (like breast and prostate)

Examples: Broccoli, cabbage, turnips, cauliflower, kale

Folate (green) – helps build healthy cells

Examples: Spinach, kale, collards

Busch, S. (2014, February 8). Nutrition: Fruit and Vegetable Colors. Retrieved January 15, 2015, from http://www.livestrong.com/article/262977-nutrition-fruit-and-vegetable-colors/

Crome, G. (2014, October 9). Cancer-fighting Foods. Retrieved January 15, 2015, from http://www.acefitness.org/acefit/healthy-living-article/60/5110/cancer-fighting-foods/

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