Getting Ready for Labor

dreamstime_xs_11776736.jpgHere are some quick tips before heading to the hospital.  Be sure to pack your hospital bag ahead of time and install the car seat. For more information on preparing for birth, contact Cameron’s Birth Planner, Gina Hirschy, by calling 260-667-5444

During Labor:

  • Music (iPod, cell phone, etc.)
  • Phone charger
  • Chapstick
  • Magazines/book
  • Warm socks
  • Hair tie for long hair
  • Essential oil for diffuser (if desired)
  • Lotion/massage oil
  • Cameron/video recorder (don’t forget the charger
  • List of people to call

After delivery:

  • Pajamas or other comfortable clothes
  • Robe/slippers
  • Toiletries/hair care/make-up items
  • Outfit to wear home
  • Nursing bra

For Baby:

  • Outfit to wear home
  • Car seat
  • Baby book or any items for footprints, if desired
  • Warm blanket
  • Baby socks

When should my baby see the doctor?

A baby can’t tell you their tummy hurts or that they feels dizzy, so it can be tough to decide when your baby needs a doctor’s care. In general, the following symptoms warrant a trip to your health care provider.

  • Diarrhea or a lack of stools.
  • Yellowish skin.
  • Temperature higher than 100ºF when a thermometer reading is taken under the arm.
  • Vomiting (not just spit up) more than two to three times a day.
  • Refusing to eat or nurse, or nurses poorly.
  • Fewer than four wet diapers in 24 hours.
  • Pus or redness at the base of the umbilical cord, or sensitivity when you touch the cord or the skin around it.
  • Excessive crying; cries that sound odd or last longer than normal.
  • Abnormal sleep; has difficulty waking up to eat or staying alert.

Yoga with Jessica: Ego

July greetings fellow yogis!

Have you ever thought, “They sure do have a big ego”? When used in this manner, what definition of ego comes to your mind? Someone who is sure of themselves? Someone who is cocky? Someone who is arrogant? Someone who thinks they are better than others?

In May, I stated that when you come to your mat, you let go of your ego and you compete with no one. What exactly was I talking about? Let’s explore this idea of ego and how it relates to yoga!

There are many ideas and thoughts that can run through someone’s mind in a course of a day, week or even month that compare oneself to another. Have you thought or said any of these?

  • I’m fat.
  • I can run faster than they do.
  • I am better than them.
  • That was stupid of me.
  • They’re prettier or more handsome than me.
  • Nobody likes me.

The words “I” and “me” ARE the ego. The go hides behind those 2 very small, yet very power words. Our ego is made up of many different beliefs we acquire throughout our lives, and it plays an integral part in creating emotional drama in our lives.

Read this story a better understanding: Many men think yoga is just for women. I was asked to teach a practice class as an interview.  I had two people in that class; both younger than me, both athletic, one familiar with yoga, one not so much, one female, one male.

Just as we began, the male said “I’m not into yoga. I’m into lifting weights.” That was his ego talking—he thought this yoga class would be a breeze and wouldn’t count towards exercise. Many people (not just men) have the exact same thought, but I simply smiled and continued on to teach the class. I advised them both to leave their egos at the door, just as I do in each class.

The two students went through a hour yoga practice that was not too difficult; it would be considered middle of the road. Throughout the practice I left my mat to give hands-on assistance to both participants. Toward the end of the practice, I noticed the male student sweating. That’s when my ego reared its ugly head. I thought, “Yep! I made him sweat. One point for the yoga teacher.”

I’m sure many of you, if not all of you, have participated in some type of exercise class, even if that exercise was years ago in gym class at school. I’m also sure you have heard the saying, “no pain, no gain.”  While many of us think of yoga as a form of exercise (and yes, it can be), we do not use or practice that saying in yoga. Your yoga teacher is there to guide you, to facilitate a moving, opening, relaxing practice.

Each and every time you come to your mat, you should do so with the thought, “I am enough.”  You are there to feel.  You do not push yourself to get into a pose just because the teacher called it.  You are there to support, relax and open your body, mind and spirit. The ego will appear.  You will say to yourself, “I can do that, I must do that,” or even, “I can’t do that.”  Instead of letting your ego be your guide, you focus on your breath and let your body be your guide.

None of us are without an ego but noticing where your thoughts automatically go will help you begin to let go of the negative and inaccurate thoughts, as well as those arrogant, overly positive ones.  This takes time and practice and does not happen overnight.  Why would you, and why should you, hold on to something that causes you unhappiness?

Yoga is a great way to become more aware of your ego. Ever so slowly you learn to let go. When you are able to release those negative, inaccurate, arrogant, and overly positive thoughts, it is a glorious moment. It will be so amazing that you will want to go there over and over again.

The 5 Best and Worst Picks in the Vending Machine

Whether hunger hits unexpectedly at the office or on the road, vending machines can be perplexing to those of us trying to eat well. In a healthier world, we’d have fruit stands in our office parks, or fresh veggies and hummus in refrigerated machines at shopping malls, but there are times when vending machines packed with soda, candy, and chips are the only option. If you’re like me, you probably stare through the glass for several minutes, weighing the pros and cons of each snack hoping to identify the healthiest option. To make that process easier for you, here are the 5 worst snacks to steer clear of and 5 not-so-bad-for-you options that will curb your hunger pangs without derailing your healthy eating efforts.

THE 5 WORST PICKS

1. Pastries Cinnamon rolls, packaged apple pies, and toaster pastries, these not-so-fresh, high-calorie baked goods are usually made with corn syrup and contain added preservatives to prolong shelf-life. These treats usually contain anywhere from 250 to more than 300 calories each and, much like a donut, won’t satiate your hunger for long.

2. Chips and crackers High in sodium and lacking real substance, snack crackers often contain trans fats in the form of hydrogenated oils. Chips, on the other hand, come in deceptively large servings and some are treated with BHA (Butylated Hydroxyanisole) and BHT (Butylated Hydroxytulene) to prevent spoiling, two controversial chemicals linked to cancer and hormone disruption.

3. Cookies They may satisfy your sweet tooth, but the bag of refined carbs and added sugars won’t do much to satisfy your stomach. Like pastries, packaged cookies also have added preservatives to increase shelf life. Additionally, most manufacturers have started swapping out hydrogenated oils (a.k.a. trans fats) for palm oil, an oil loaded with saturated fat, the production of which has been linked to major ecological issues including deforestation and habitat degradation.

4. Candy Sweet or sour, the candy in most vending machines are little more than concentrated sugar packed with artificial colors, flavors, and preservatives. Downing a bag of Skittles won’t ease your hunger, but will likely lead to a sugar crash, caused by a sharp spike and drop in blood sugar, which can lead to sluggishness and—you guessed it!—more sugar cravings.

5. Soft-drinks We all know they’re not good for us. Sipping on soft drinks, such as soda, sweetened teas, and sports drinks, instead of water adds up to a lot of excess sugar and empty calories—and will quickly pack on the pounds.

THE 5 BEST OPTIONS

1. Nuts Frequent nut consumption has been shown to have health-boosting benefits, including weight control and decreased risk of chronic diseases, including heart disease and Type 2 Diabetes. A portioned-size packet of almonds or peanuts will provide some healthy fats, protein, and fiber to keep you satiated. Opt for lightly-salted or unsalted varieties when available.

2. Trail mix For those of us who love a sweet and salty combination, a bag of trail mix is a much better option than chocolate covered pretzels. Look for varieties with unsalted nuts and dried fruit, which offer a boost of protein, fiber, and some vitamins and minerals, rather than mixes solely made up of cereal and sugary candy.

3. Granola bars Portion-sized and usually under 200 calories, most granola bars contain some form of whole grain, like oats or flax, and nuts, which you’re your snack a healthy hit of fiber and protein.

4. Popcorn Popcorn is a whole grain that packs fiber and antioxidants, and it can be a great low-calorie snack. Just steer clear of kettle corn, which is sweetened with sugar, and stick to air-popped and low-salt popcorn instead.

5. Water Disregard the sweet, sugary sodas at eye-level and make water your go-to way to hydrate when thirst strikes. Save soda for occasions when it can be savored, like dinners out or weekend barbecues.

Source: MyFitnessPal

Cameron Foundation Honor Precious Miracles

Precious Miracles

The birth of a child is an amazing event, one that you will remember for the rest of your life! At Cameron, we are proud to have been part of your precious memories and we are honored to celebrate the joy of life with you and your family.

Precious Miracles, a newly implemented program by the Cameron Hospital Foundation, is a chance for families to celebrate and honor their newest additions that were born in Cameron’s Birthing Center. To celebrate the babies born at Cameron, families can purchase a tile for the wall that will display the baby’s name and date of birth. Memorial tiles are available to honor the life of the precious miracle that has left us too soon. Each memorial tile can be engraved with a child’s name and the date of the family’s choice. This display is located in the main hallway across from the nursery, and we already have one group of babies honored on the wall.

With a gift of $150.00 or more, families of any baby born at Cameron have the opportunity to commemorate the birth of a precious child. This gift is 100% tax deductible, and proceeds will benefit babies born at Cameron.

  •  1″ x 4″ tile – $150.00
  • 2″ x 4″ tile – $300.00
  • 4″ x 4″ tile- $500.00

For questions or to purchase a tile, contact Kevin Jones at 260-667-5722.

Cameron Hospital Offering 3D Mammography

Essential Senoclaire  ruban.jpgCameron Hospital is proud to announce the addition of the SenoClaire™ 3D breast tomosynthesis machine (3D mammography) to its suite of imaging solutions. This is the only 3D mammography solution available in the tri-county area.  “We have been working on adding this service because of its importance in the early detection of breast cancer and other abnormalities,” said Todd Duff, director of Imaging Services.  “Breast cancer is the second leading cause of death for women in the United States.  It has been shown that 3D mammography can detect up to 40% more cancers than traditional methods.”

Digital breast tomosynthesis (tomo), also known as 3D mammography, is a revolutionary new screening and diagnostic breast imaging tool to improve the early detection of breast cancer and other abnormalities.  During the 3D portion of the exam (mammogram), an x-ray arm sweeps over the breast, taking multiple images in seconds.  Images are displayed as a series of thin “slices” that can be viewed by the radiologists as individual images or collectively.  The procedure is the same from the patient’s perspective, just taking a few seconds longer to complete.  Because 3D mammography provides images of the breast from different angles, finding abnormalities and determining which abnormalities may be important may be easier with the 3D tests.

When added to traditional mammography, 3D Mammography reduces overall recall rates in breast cancer screenings by 30%, with even greater reductions for women younger than 50 and those with dense breasts, according to a study published by Radiology.  This means fewer false scares and increased patient satisfaction.

Patients 40 and older do not need a written referral from their health care provider for a routine annual (screening) mammogram.  Patients younger than 40, or those experiencing unusual breast symptoms, will need a written referral for a diagnostic mammogram.

For more information, or to make an appointment, call 260-667-5128.

Summer Safety

dreamstime_xl_50820687.jpgOne of the first signs of summer is the giggles, laughter and screams from excited kids enjoying the outdoors. Soon, adults and children will be partaking in swimming, firework display, vacations and any other outdoors activities they can squeeze into the long summer days. But, with these fun summer activities comes the need for heightened safety. Below we have listed some things to keep in mind when you and your kids are enjoying the great outdoors.

Practice safety around lakes and swimming pools: 1

While many parents worry about their children’s safety around swimming pools, as they should and need to do, drowning incidents can also occur in natural bodies of water. Safety precautions need to be taken around all water environments. According to the Center for Disease Control, about half of all drowning incidents occur in natural water settings, such as lakes, rivers or oceans. And, almost 75 percent of people in boating accidents die as a result of drowning.

As the summer boating season begins, there are steps parents can be taking to keep their children safer in the water. The U.S. Swim School Association has put together the following guidelines to help keep children safe while boating this summer.

  • Make sure your children know how to properly wear a life jacket. Always have children under 12 wear a life jacket at all times when boating or using personal watercraft.
  • Personal flotation devices should always be U.S. Coast Guard approved. Never substitute water wings or other recreational type floating toys for an approved PFD.
  • Create a water safety plan for your family and water emergency drills with your children covering how to recognize the signs of someone struggling in water and what to do in this type of emergency.
  • Teach your children the “throw don’t go” rescue method. Instead of entering the water to help a struggling person, teach your child to throw in a rope, reach with a stick, paddle or other object to pull the person in.
  • If you take your kids on a shore excursion while boating, be aware of tides, currents and other risks the ocean or beach may have.
  • Non-motorized boats can also pose a risk. If you family is canoeing or kayaking, be sure your child is wearing a life jacket and know what to do if the boat flips.
  • If your child is playing near a natural body of water and accidentally falls in, tach your child to roll over on his or her back and float until help arrives if exiting the water is not an option.
  • Never rely on flotation devices or water wings to keep your child safe in the water. Always rely on your direct supervision.

Swimming lessons are a great addition to help keep your child safer while boating and around open water. For more information about swimming lessons, water safety or to find as swim school near you, visit www.usswimschools.org.

Firework Safety: 2

‘Tis the season for fireworks fun, but it’s important to keep safety in mind–especially when children are involved. Here are some general guidelines from the Child Accident Prevention Trust:

  • Children under five are too young to safely hold a sparkler.
  • Take care to not hold sparklers in your own hands while holding a baby or small child.
  • Closely supervise children over the age of five when they use sparklers.

Beat the heat and sun: 3

Heat-related illness happens when the body’s temperature control system is overloaded. Infants and children up to 4 years of age are at greatest risk. Even young and healthy people can get sick from the heat if they participate in strenuous physical activities during hot weather. For heat-related illness, the best defense is prevention.

  • Never leave infants, children, or pets in a parked car, even if the windows are cracked open.
  • Dress infants and children in loose, lightweight, light-colored clothing.
  • Schedule outdoor activities carefully, for morning and evening hours.
  • Stay cool with cool showers or baths.
  • Seek medical care immediate if your child has symptoms of heat-related illness.

Just a few serious sunburns can increase you and your child’s risk of skin cancer later in life. Their skin needs protection from the sun’s harmful ultraviolet (UV) rays whenever they’re outdoors.

  • Cover up. Clothing that covers your and your child’s skin helps protect against UV rays.
  • Use sunscreen with at least SPF (sun protection factor) 15 and UVA (ultraviolet A) and UVB (ultraviolet B) protection every time you and your child go outside.

Enjoy the outdoors this summer, but be sure to take safety precautions to better protect the ones you love!

1) Source: KPC Media “Summer Fun”, page 20; accessed June 2016
2) Source: Child Accident Prevention Trust
3) Source: Center for Disease Control.

 

Gestational Diabetes: Steps to Reduce the Risks

dreamstime_xl_52174693.jpgMost women with gestational diabetes know that taking steps to manage the disease during pregnancy is critical for the health of both mother and child.  What many women don’t realize is that those steps need to continue even after the baby is born.

Women who have had gestational diabetes are at increased risk for developing diabetes in the future, and their child is also at increased risk for obesity and type 2 diabetes.

All mothers with a history of gestational diabetes should be aware of their long-term health risks, the health risks faced by their children, and steps they can take to keep themselves and their families healthy.

Gestational diabetes occurs during pregnancy and affects about 7 percent of all U.S. pregnancies (about 200,000 pregnancies) each year.  Women who have had gestational diabetes should be re-tested for diabetes six to 12 weeks after the baby is born, and at least every three years after that.

Many women think that if the follow-up test after the baby is born shows no signs of diabetes, they are in the clear, but that’s not the case. What many of these moms don’t know is that they have a 40 to 60 percent chance of developing diabetes as early as five to 10 years after their baby is born.  These women need to understand this and take steps to lower their risk for developing diabetes.

Women with a history of gestational diabetes can do a lot to prevent or delay the risk of developing diabetes. In addition to screening for diabetes, it is important for women to reach and maintain a healthy weight by making healthy food choices and being active for at least 30 minutes, 5 days a week.  These action steps are good for the entire family and help mom and baby manage their risks for developing diabetes.  Breastfeeding also helps protect against childhood obesity, which is a risk factor for type 2 diabetes.  For mom, breastfeeding can also promote an earlier return to pre-pregnancy weight.

Gestational diabetes occurs more frequently among women with a family history of diabetes; overweight and obese women; and Hispanic/Latina, African-American, American Indian, Asian, Pacific Islander and Alaska Native women.  Women who have had gestational diabetes should be screened regularly for diabetes and pre-diabetes, a condition where blood glucose levels are higher than normal, but not high enough to be diagnosed as diabetes.  Follow-up screening usually consists of a simple blood test.

It is important that women talk to their doctors about their history of gestational diabetes.  Women with a history of gestational diabetes should also talk to their obstetricians about earlier screening for gestational diabetes in future pregnancies.  Because the children of women who had gestational diabetes are also at increased risk for obesity and type 2 diabetes, it’s a good idea for mothers who had gestational diabetes to tell their child’s pediatrician.

Source: National Diabetes Education Programs

The Power of Massage Therapy

For centuries massage has been helping people manage pain and stress. Today massage therapy has become an essential part of healthcare treatment plans for many pain conditions.

Cleveland Clinic Wellness Institute massage therapist Tracy Segall, LMT, believes “every body” needs a massage. “Whether it’s for relaxation and comfort, healing from an injury, or preparing for an upcoming event,” she says, “massage can prevent long-term issues by working out the smaller issues today.”

There are many massage techniques available to help with different conditions and life stressors. Learn about these techniques and find out what to ask before your next massage.

The Power of Massage (Infographic)

Source: Cleveland Clinic

Yoga with Jessica: Styles of Yoga

dreamstime_xl_29933419.jpgHello yoga seekers! This month, I would like to give each of you a little background on yoga and instruct you on some different types of yoga.

The practice of yoga was developed in India well over 5,000 years ago. It was started by Hindi yogis as a way to connect to the divine, and to explore the inner awareness through poses and meditation. Even those yoga was started by the Hindu yogic sages, the practice of yoga is not confined to any particular religion.

Initially, yoga was seen only as a way to attain spiritual enlightenment, and to create a superior connection with one’s own pure essential nature. In recent years, it has been proven that yoga is a great way to make you physically stronger, as well as mentally and emotionally sound. One of the best ways to improve your flexibility, core strength and balance is yoga.

This month, I want to introduce you to some different styles of yoga. Believe me, these are just a few of the MANY styles out there!

  1. Anusara: A carefree practice. The emphasis is on alignment of limbs and upbeat philosophy. Props (yoga blocks, straps, blankets, etc.) are used to help you ease into the positions.
  2. Ashtanga: A serious, deliberate practice. The poses are linked so they flow together. Your breath is tied to the flow of the poses. This is a physically demanding practice.
  3. Bikram: A seriously HOT practice. The room is heated to 105 degrees, and the purpose is to loosen joints and muscles. The practice is always the same, featuring 26 poses and 2 breathing exercises. this is an extremely challenging practice. Be warned: you will get hot and sweaty.
  4. Hatha: Hatha is the ancestor of all postural yoga from medieval India. Today’s hatha classes tend to be gentle.
  5. Iyengar: A precise and popular practice. Iyengar yoga puts emphasis on alignment and holding poses. This is another style that uses props to improve positioning and void injury.
  6. Power: Simply put, this is Ashtanga yoga on steroids. There are many variations, and they are all physically demanding.
  7. Vinyasa: This is a fluid practice. Your body movements are linked with your breath in a continual flow. Think yoga ballet.
  8. Yin: This is also called restorative yoga. This practice is slow-paced, and the poses are held for a longer amount of time. The purpose of the longer holds is to challenge not only your patience, but also you mind.

These are just eight, of what I consider to be the most common yoga styles. Depending on where you take a class, you will find many more styles.

Thank you for checking in this month. I am teaching a slow flow yoga class at the Steuben County YMCA on Mondays and Wednesdays at 4:00 p.m. I would encourage you to join me for a class to see what yoga is all about. I would love to see you there!