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Habits to Create a Healthier You in 2022 – part 2
We hope you enjoyed last week’s blog, part one of Habits to Create a Healthier You in 2022! At Central Ozarks Medical Center, we know this is the time of year when people start thinking about their health goals more, and we want to be an asset to you as you are focusing on reaching those goals. So we will continue this week by talking about five more simple steps you can take to create a healthier you in 2022. If you could use some great ideas on some easy ways for staying healthy in the coming year, just keep reading!
1) Prioritize Sleep.
It is strange how people can feel bad about sleeping or taking naps when we know that is how our body recharges. We don’t feel bad about charging our cell phones, do we? In fact, we think it is the responsible thing to do. It is the same with your body. It can’t be fully energized and ready to work for you if you don’t take adequate time to recharge yourself with good quality sleep.
2) Preventative Care
We support anyone who makes it a goal to follow up on preventative care as recommended. It is well accepted that prevention is better than a cure, and early detection leads to early treatment and better outcomes. People have many reasons for putting off preventative care screenings, but it is our goal at all our mid-Missouri health clinics to make preventative care easy and accessible. Because we know just how important it is. So don’t neglect to get your wellness exams this year, you are worth it!
3) Watch What You Watch
With so many upsetting and controversial things that we are exposed to each and every day, it is imperative to be self-responsible and watch what you allow yourself to watch. Turn off the TV, limit your time spent using social media, and be aware when what you’re watching is starting to affect your entire mood. If we don’t pay attention, we can find ourselves stressed out for days at a time, and not even realize why. By regulating the quality of content you take in each day, you can have more control over your internal mood and outlook, and hopefully avoid feelings of anxiety that can be triggered by the news.
4) Hydrate
We could probably write an entire blog on the importance and benefits of drinking plenty of water. We hear it all the time, but not all of us accomplish getting our daily recommended amount of water. To start your year off right, the more you have a mindset to avoid sugary drinks and substitute water instead, you will be leaps and bounds ahead. Another helpful tip is to set a specific goal. Don’t just tell yourself to drink more water. Make a commitment to drink a certain number of ounces every day. Make it specific, and achievable, and you are more likely to stick to it. In general, a good goal is to try to drink between half an ounce to an ounce of water for each pound you weigh, every single day.
5) Focus on Others
Whether you have serious struggles and challenges right now in life, or whether things are going well. Focusing on helping others can have deep effects on how you look at life. For most of us, it makes us think about our own worries less and uplifts us to have hope enough to inspire others.
We Are Here For You at COMC!
We hope you found these tips helpful, and that a few of them stand out as doable habits to include in your daily routine this year. We know that healthcare is a team effort between you and your healthcare providers, and we want you to know that we’re here for you. For all your health, dental, and behavioral health needs, Central Ozarks Medical Center is dedicated to making sure you have access to quality healthcare, regardless of insurance status. If you are in need of a dentist in central Missouri, A primary care physician in the Lake of the Ozarks area, or mental health therapist in mid-Missouri, please don’t hesitate to reach out to us! If you would like to stay informed of our latest tips and helpful hints, we invite you to follow us on social media using the links below.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Serving Camden, Laclede, Pulaski, and Miller Counties. Coming soon to serve Morgan County.
Habits to Create a Healthier You in 2022 – part 1
As we enter a new year, many of us are thinking about developing some healthy new habits. At Central Ozarks Medical Center, we want to help you keep that momentum and turn those thoughts into actions and those actions into results! We are dedicated to improving the health of the communities we serve with access to quality primary health care in central Missouri. But we know people can overwhelm themselves by setting goals that are too high or too complicated. So, we wanted to help with 10 simple things that you can choose from to add to your daily routine that can aid you with your health-minded goals. If you could use a few hints on how to make this year a healthier one for you, keep reading this blog! We think you’ll find it very helpful.
1) Walking/Exercising
This is a goal we hear every year, but it doesn’t always work out. We encourage you to be realistic and set a goal that is reachable. Once you are consistent with that, increase the length or frequency of your exercise plan. But even just a little bit of movement on a regular basis can do your body and mind a lot of good! Just try to avoid developing an all-or-nothing attitude, it can set you up for failure.
2) Mindful Breathing
You would be surprised how much of a difference it makes to do a breathing exercise each day. It can be as simple as just mindful breathing, focusing on your breath as you breathe in, filling your lungs and opening your diaphragm, then exhaling and ringing out your lungs completely. There are numerous examples of breathing exercises to choose from. If you are not sure, just ask your primary care physician or behavioral health care provider.
3) Getting Outdoors
It is highly recommended to get at least 20 minutes of outdoor time per day. It will help you get your vitamin D intake from the sun and can help you get your blood circulating and burn some calories. It can also be very therapeutic to spend time outdoors and connect with nature. Again, the physical and mental effects are powerfully positive. So, plan for that playtime. It’s more important than you may think.
4) Raw and Whole Foods, Lean Protein
People have great intentions when they plan to go on a diet as a New Year’s resolution, but too often it backfires. Eating needs to be a way of life, not a restrictive diet. Sometimes just changing your perspective and making a few changes can be more effective in the long run than going on a severe diet. If you can focus on eating at least a serving or two of raw fruits and vegetables every day, choosing whole foods rather than processed foods whenever possible, and opting for lean protein, you can fuel your body with nutrition and avoid a lot of the toxins that our bodies struggle to process.
5) Enjoy your hobbies
Our mindset on life affects virtually everything we do. If we feel like all we do is work, and everything is a grind, it is obviously harder to stay hopeful and keep pushing towards our goals. That is why allowing yourself time to focus on your hobbies can help all of your life goals. When you have something that you look forward to, that drives you, that fuels you and makes you feel fulfilled, that can spread over into other aspects of your life and may make you feel more enthusiasm for life in general and be inspired to make it the best it can be.
Working Towards a Healthier You in 2022!
These are just the first five tips in our two-part blog, we will continue with more next week. As you may have noticed, we are not just focused on your physical health, but your mental health as well. The two go hand-in-hand. Our doctors and nurse practitioners in Osage Beach, Camdenton, and Richland are there to help you as well as our mid-Missouri behavioral health care specialists. You have a team that is on your side to help you through every step of the way. Remember not to overwhelm yourself, and give yourself credit for the progress you are making. You will meet your goal one step at a time, not overnight. We hope you enjoy these tips and find them helpful in working towards your goal of a healthier you in 2022. For more tips and information on health care in mid-Missouri, be sure to follow us on our social media channels using the links below.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Serving Camden, Laclede, Pulaski, and Miller Counties. Coming soon to serve Morgan County.
3 Healthy Habits to Help During the Holiday Season
Our health care providers in mid-Missouri know how healthy habits can go out the window during the holiday season. But they don’t have to! At Central Ozarks Medical Center we know that with just a few adjustments in your mindset and your behavior, you can make a big difference in keeping up with your health this time of the year. If you’ve been working with your primary care doctor at the Lake of the Ozarks to develop a healthier lifestyle, we don’t want you to get discouraged during the holidays. So, we thought we would share three tips with you that may help you maintain those healthy habits regardless of the season.
1) Eat well.
This time of the year it is really easy to get in a grab and go (or sit and graze) mode when it comes to eating. Then we sometimes try to compensate by skipping meals or starving, which can actually make things worse. Your best bet is to eat regularly, include some healthy snacks, and focus on fiber. Fiber is not only healthy, it is also very filling. There are several easy ways to get fiber in your diet. For instance, skip the fruit juice and have a piece of fruit instead. You will most likely be avoiding added sugar and getting the fiber that will fill you. Look for ways to add fiber, like adding fruit and nuts to your yogurt or oatmeal, or vegetables to your scrambled eggs or sandwiches, etc. Look for whole-grain bread and cereals, and whole wheat flour instead of white flour. Don’t peel your vegetables and fruits, the skins have extra fiber. Beans also have a lot of fiber, so add those to soups and salads, etc. when you have a chance. Think about air-popped popcorn instead of chips and processed crackers. There are more ways than we realize to add fiber and more benefits that most of us know.
2) Focus on fun rather than food.
It is really easy to allow all of your holiday activities to revolve around food. But we’re just a little shift of mindset and focus, you can avoid a lot of empty calories and have fun too! Instead of baking cookies with the kids, why not do crafts instead? Or better yet, go for a walk! Play some outdoor games in the yard. Maybe have a dance-off, or races, or break out the hula hoop! Volunteer to help in the community. When you substitute activities for food, you’re not only burning calories rather than gaining them, but you’re also making memories!
3) Watch what you drink.
Most of us don’t focus on eating healthy when we drink alcohol, and we know that alcohol has calories that we don’t need. But we can balance it out by remembering to drink a glass of water for every alcoholic drink you have. Even when you’re not indulging with alcohol, it’s good to stay focused on your water intake and make sure you’re staying hydrated. It will help fill you up and fight off fatigue!
Enjoy the holidays without regret!
Our healthcare providers in mid-Missouri are so proud of their patients who try to focus on their health, especially this time of the year. We went to encourage you and help you in any way that we can. At Central Ozarks Medical Center, it was our mission to improve the health of the communities that we serve by providing access to quality healthcare regardless of financial status. We know that it’s not just what we do with how we do it that makes a difference. For all your health care needs in central Missouri, we are here for you. Healthy holidays, from everyone at COMC! To stay up-to-date on all of our latest tips and information, we invite you to follow us on social media using the links below.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
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Serving Camdenton, Laclede, Pulaski, and Miller Counties
Overcoming Limitations in Access to Health Care at COMC
It is our mission at Central Ozarks Medical Center to improve access to quality health care for underserved and vulnerable populations in the counties that we serve, regardless of insurance status. We know in rural communities, limitations on time and transportation can create a roadblock to accessing quality healthcare in the Lake of the Ozarks area. That is why COMC offers a range of services to overcome the time and transportation limitations that clients face and provide access to the quality healthcare they need. If you would like to learn about some of those options provided at Central Ozarks Medical Center, read on, we think you will love this blog!
Virtual Visits
Virtual visits are a wonderful go-to tool for those who are not able to drive to one of our clinics. Virtual visits are available for primary care needs and acute care needs such as colds coughs and flu. You can connect with your provider from the comfort of your home using your phone, smartphone, tablet, or computer.
School-based Clinics
If getting your child to the doctor creates a conflict with your job and ability to provide for your family, our school-based clinics are a great solution. We have on-site clinics at School Of The Osage, Eldon, and Waynesville. All students and staff are eligible regardless of insurance status. Students can be seen for a variety of health conditions such as earaches, stomach aches, injuries, congestion, sore throat, scrapes, and cuts. For more information, call (573) 337–8668.
Mobile Units
Central Ozarks Medical Center is very excited to be able to offer mobile medical units and mobile dental units to our clients in Camden, Laclede, Pulaski, and Miller counties. These units offer us the opportunity to expand access to care in our community by supplying our services and removing possible barriers to receiving care in one of our regular clinic sites. Our medical unit provides well-woman and well-child exams, immunizations, and can treat things like ingrown toenails, knee pain, allergies, abdominal pain, strep throat, minor injuries, migraines, and more! You can find a list of schedules and locations on our website.
Community Health Workers
Our community health workers not only provide insurance assistance to patients by determining eligibility for Medicaid, CHIP, and other insurance types. They also work with patients affected by other social determinants of health besides insurance like food insecurity, transportation limitations, medication costs, and more. If you are finding access to quality healthcare challenging or impossible, we encourage you to reach out to our community health workers. They work diligently to find ways to overcome limitations and get you the access to quality healthcare that you need and deserve.
MAKING QUALITY HEALTH CARE AVAILABLE FOR ALL!
At Central Ozarks Medical Center, we believe it’s not just what we do but how we do it that makes the difference. We are serious about increasing access to quality health care in Central Missouri and improving the overall health status of our underserved and vulnerable communities. We believe that overcoming time and transportation limitations can be just as important as overcoming financial limitations when it comes to that goal. If you are facing difficulty getting to one of our health clinics in Richland, Camdenton, or Osage Beach, we want to help. Give us a call today, so we can find out what other options may be a good solution for you. We also encourage you to follow us on our social media channels below to stay up-to-date on our latest news and information.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Like us on FacebookFollow us on TwitterConnect with us on LinkedIn
Serving Camdenton, Laclede, Pulaski, and Miller Counties
Feeling the Winter Blues? It May Be Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is considered a type of depression. But it is generally only experienced on a seasonal basis, usually during the fall and winter months. It seems to be directly linked to the effect of having fewer hours of daylight and less exposure to sunlight in the winter. As with other forms of depression, SAD can be a hindrance to a person’s daily functioning if left untreated. But help is available at Central Ozarks Medical Center. So today we wanted to talk to you about SAD, what it looks and feels like, and what can be done about it. If you are interested in learning more about Seasonal Affective Disorder and how to overcome it, read on!
Symptoms
The symptoms of SAD fall in line with the symptoms of most types of depression. Along with feeling sad, you may have changes in appetite, usually leading to eating more and loading up on carbs. You might feel less energy or feel like sleeping all the time. You might be struggling with your self-worth or feeling guilty, some people have difficulty with decision-making, concentrating, or focusing. In severe situations, some people even think about death or suicide.
Treatment
There are several different treatment techniques for SAD that are effective in improving symptoms for patients. The first and easiest step is to get more exposure to sunlight. Get outside at least 20 minutes a day, sit near the window when you’re working indoors, do everything you can to get more sunlight exposure. If that is not possible or is not enough, you might ask your therapist about light therapy or a light therapy box. Different types of talk therapy may also be helpful for SAD. Your mental health therapist in Osage Beach, Camdenton, or Richland will have insight as to what may work best for you. The main thing is that you seek help, and don’t try to just power through it on your own. It is possible that some of your symptoms may be related to other physical or mental issues, and if that’s the case, seeking help can help you obtain a diagnosis which can then lead to treatment and potential improvement. Sometimes, anti-depressants may be prescribed to help with chemical imbalances causing or caused by SAD.
Self Care
There are also a few things you can do to help yourself get through this time. First, don’t isolate yourself, make it a point to interact with people who you trust and are comfortable with, and if you have someone you can confide in, do so. Avoid suffering alone in silence, as that can make you feel even worse. Be careful about how much you take on and be realistic when setting goals so as not to overwhelm yourself. Try your best to eat well-balanced, healthy meals with less sugar and processed foods. Avoid drugs and alcohol, and exercise regularly. Pay attention to everything that makes you feel better and do it … maybe going to a movie, doing something to help others, or working on a hobby you love. Finally, keep in mind that people don’t just snap out of depression like turning on a light switch. Usually, it is a process that gets better over time. Try to stay focused on the positives and recognize the incremental gains and use them to empower you to keep trying.
We hope you found this information helpful and encourage you to get help if you are experiencing any of these symptoms. It is not a sign of weakness; in fact, it is a sign of empowerment. At Central Ozarks Medical Center we are here for you for all of your medical, dental and mental healthcare in the Lake of the Ozarks area. Reach out to us anytime to schedule an appointment to see how one of our therapists can help. To stay informed with all our latest tips and information about healthcare in mid-Missouri, follow us on social media using the links below!
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
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Serving Camdenton, Laclede, Pulaski, and Miller Counties
Festive and HEALTHY Holiday Snack Ideas
The season for holiday parties is here, and at Central Ozarks Medical Center we understand the struggle to find healthy eating options is very real. Of course, we want to celebrate and enjoy ourselves this time of the year. But we don’t want to wreck our eating habits or ignore our health at the same time … and we don’t have to. With some creative ideas, we can celebrate and not be so worried about what we are snacking on when we know we have some healthy and delicious alternatives. Our Mid-Missouri health clinics are all about supporting our community with ways to improve and maintain the overall health of all our citizens. We found some fun ideas for healthy holiday snacks that we thought you would enjoy making (and eating). Read on to see if you can discover a new favorite to take to your next holiday party!
Kiwi Christmas Tree
For this snack, you will need kiwis peeled and sliced, and some blueberries or pomegranate seeds for ornaments. Simply stack the kiwi slices in a cone shape and add “ornaments” to decorate. You can also do this flat on the plate rather than stacked vertically. Just use the kiwi slices cut in half for tree branches and lay them on the plate in the shape of a tree and “decorate”.
Santa Hat Strawberries
These are so cute and SO simple. You will need strawberries, a banana, and some mini marshmallows to make this snack. Just cut the top of a strawberry and place it upside-down (pointed end up) on a slice of banana (about a quarter to a half-inch thick). Then use a toothpick to add a mini-marshmallow for the pom-pom and connect all three pieces. Make them into Grinch-kabobs by adding a green grape under the banana slice for the Grinches head.
Christmas Tree Cucumber Sandwich
Just using a cookie-cutter makes this idea more festive. You will need sliced bread, an English cucumber, and cream cheese (softened at room temperature). Just cut the bread with a Christmas Tree-shaped cookie cutter, spread a layer of cream cheese on it, and layer thin slices of cucumber on it to make the branches of the tree. You can use little pieces of red bell pepper for ornaments.
Santa Veggie Tray
Have you heard of paint by number? This is like painting with vegetables! You will need red bell peppers (cut into strips for snacking), cauliflower (cut into bite-sized pieces), black olives, cherry tomatoes, and a cucumber. Start by lining up the red bell pepper slices in a triangle shape at top of the plate to create Santa’s hat. The cauliflower will make up Santa’s beard and the fur trim and pom-pom on his hat. Peel and slice the cucumber to use for Santa’s face, add a curved red bell pepper slice for his mouth and a cherry tomato for his nose. Make it complete with black olives for eyes and cherry tomatoes below his beard to represent his shirt!
Strawberry Banana Candy Cane
All you need for this one are strawberries and bananas. Slice them both crossways into equally thick slices and arrange them on a plate alternating white and red and curving it into a candy cane shape. You can also do this with cherry tomatoes and mozzarella cheese for a Caprese version. Use basil leaves for garnish and drizzle with balsamic vinegar.
Caprese Wreath
In the same fashion, you can make a wreath with basil leaves as the base layer, then add tomatoes for “berries” and mozzarella chunks for ornaments and drizzle balsamic vinegar like a garland.
Healthy Holidays from Central Ozarks Medical Center!
We hope you have fun trying these quick and easy snack ideas for your next Christmas dinner or just to snack on at home. We know you can’t avoid all unhealthy eating, but when you can include some nutritious snacks along with all the other holiday options, you give your body more than just empty calories. As health care providers in Mid-Missouri, we know that the better you take care of your body, the better it is able to take care of you. Our physicians and nurse practitioners in Osage Beach, Camdenton, and Richland care about the overall health of the citizens of the communities we serve. For all your medical, dental, and behavioral health needs, we are here to serve you, regardless of your insurance status. At Central Ozarks Medical Center, it is not just what we do, but how we do it that makes all the difference. Be sure to follow us on our social media channels for more health tips and information.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Like us on FacebookFollow us on TwitterConnect with us on LinkedIn
Serving Camdenton, Laclede, Pulaski, and Miller Counties
Women’s Health Services in Mid-Missouri
Compared to cities like St. Louis and Kansas City, women’s health care providers at the Lake of the Ozarks can be harder to access in some of our rural communities. Because your health is our mission at Central Ozarks Medical Center, we are focused on increasing access to comprehensive primary and preventative health care and improving the health care status of underserved and vulnerable populations in Camden, Laclede, Miller, and Pulaski Counties. Women’s bodies undergo so many changes throughout their lives, from puberty to childbearing to menopause. COMC is dedicated to providing the resources women need to care for their overall health for life. Keep reading to learn more about our women’s healthcare services in Central Missouri.
Women’s Health
We are dedicated to providing the special health needs of women of all ages – whether you are just entering puberty, expecting a baby, or approaching menopause. We offer Gynecology providers in Osage Beach, Camdenton, and Richland with services including preventative care as well as problem focused care with open communication to meet your needs.
Preventative Care
An annual exam or well woman exam is a yearly visit for a general health check, including breast exam and Pap Smear. You may expect the following at your well woman exam:
General Physical Exam
Pelvic Exam
Complete Health History
Complete review of current medications
Evaluation for additional health screening tests (i.e., mammograms, DEXA, cancer screening, etc.)
Pregnancy
Knowledge and preparation are key to enjoying pregnancy. Our OB providers know that every birth is special and are honored that you have chosen them to guide you during your pregnancy and prenatal care. Their ultimate goal is for your continued good health and the delivery of a healthy newborn. COMC providers as well as their amazing staff of nurses will work to keep you informed and answer all your questions from pregnancy confirmation to your post-partum check-up.
Mobile Medical Unit
Our new Mobile Medical Unit delivers comprehensive care to COMC’s most rural communities and provides outreach activities. The unit offers us the opportunity to provide well woman exams in these outlying areas and remove possible barriers to receiving care in one of our regular clinic sites. Our Mobil Medical Unit has two exam rooms, is wheelchair accessible, and includes an onsite lab. Go to the Services page of our website to see the latest schedules for our Mobile Medical Unit in Tuscumbia, Crocker, Plato, and Waynesville. Appointments are recommended. To schedule call (877) 406-COMC or 573-286-7001. Our services are open to everyone regardless of insurance status.
Care for ALL
Our Community Health Workers (CHW’s) are part of the Population Health Team and provide insurance assistance to patients by determining eligibility for Medicaid, CHIP, and other insurance types. In addition, CHW’s work with patients affected by other social determinants of health besides insurance, to include food insecurity, transportation, medication cost and so much more. At Central Ozarks Medical Center, it is our goal to keep lack of insurance from being a roadblock to quality healthcare.
Need a New Women’s Healthcare Provider in Camden County?
Call one of the following numbers to schedule your women’s health services in Mid-Missouri today!
Schedule your well woman exam in Osage Beach, MO by calling (573) 302-7490.
Schedule your well woman exam in Camdenton, MO by calling (573)346-4446.
Schedule your well woman exam in Richland, MO by calling (573) 765-5141.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Like us on FacebookFollow us on TwitterConnect with us on LinkedIn
Serving Camdenton, Laclede, Pulaski, and Miller Counties
5 Tips for Healthier Eating During the Holidays
During the holidays, trying to eat healthily can be a real challenge. Some of us just try to power through with self-discipline, some of us think there is no point and decide to splurge and treat ourselves, some try to go without eating to make up for what they plan to eat for holiday dinners. At Central Ozarks Medical Center, we understand that the struggle is real. With our focus on quality primary health care in Central Missouri and our commitment to leading the way to healthier communities, we thought now would be a good time to share some tips on healthy eating that can help you make it through the season. If you are interested in knowing 5 tips for healthier eating during the holidays, read on!
- Don’t Starve Yourself
Skipping meals to save calories before a holiday party is a popular strategy, but not always a successful one. Most of us will tend to overeat when we are extremely hungry. It has been found that eating balanced meals along with small, healthy snacks in between meals can minimize your chances of sampling all the treats that will be in front of you for the next several weeks. Some great examples of filling snacks are yogurt, nuts, fruit, and string cheese.
2. Hydrate
Did you know that being dehydrated may make you feel hungrier? It also causes fatigue which also causes many people to want to eat more. So, make a point to drink plenty of water. It will also make you feel fuller, quicker at dinner time which is a double bonus.
3. Be Choosy
With all the dishes you will have to choose from during the holiday season, some are specialties you generally only get at this time of the year (like real stuffing and homemade pie). Then there are other dishes that you can have any time of the year (like bread, corn, and mashed potatoes). You don’t actually have to take a little of everything. It is OK to pick and choose the special dishes and opt for more of the vegetable and fruit salads that we don’t make all year round. Be choosy about what you drink as well. Opting for unsweet tea or water and skipping the egg nog and sugary drinks can make a huge difference. Limiting your alcohol consumption will also reduce calories, and your urge to overeat.
4. Plan Time to Exercise
With a schedule full of events and festivities, finding time to exercise can be more difficult during the holidays. Putting it on your calendar and planning to do it in the morning can be a great strategy for making it actually happen. Mornings may be more feasible as your evening schedule is more likely to fill up with parties and socials.
5. Location, Location, Location
We tend to socialize at the table or near the buffet, but sometimes just relocating yourself to someplace in the room that is not within reaching distance of the food can keep you from constantly snacking. Add activities that don’t involve being near food like going for a walk or throwing a football around in the yard. Anything you can do to break up the flow of hand-to-mouth feeding can help.
We wish you a Happy and Healthy Thanksgiving in 2021!
We hope you find these tips helpful as you celebrate the holidays this year. If you would like to be at a healthier weight but are struggling with how to get there, our primary doctors and nurse practitioners in Osage Beach, Camdenton, and Richland are there for you. You can also find motivational guidance from therapists on our team of behavioral health care specialists at the Lake of the Ozarks. For all your health, dental, and mental care needs, we are on your side. At Central Ozarks Medical Center, it is not just what we do, but how we do it that makes all the difference. For more tips and information on health care in Central Missouri, be sure to follow us on our social media channels using the links below.
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Like us on FacebookFollow us on TwitterConnect with us on LinkedIn
Serving Camdenton, Laclede, Pulaski, and Miller Counties
Reaching Goals and Overcoming Challenges with Solution Focused Brief Therapy (SFBT)
At Central Ozarks Medical Center we know that when it comes to behavioral and mental health therapy, one approach does not work the same for every client. That is why we offer multiple types of therapy at our clinics in Central Missouri. One type of therapy we offer is Solution Focused Brief Therapy (SFBT). SFBT is unique or different from other talking therapies because it focuses on the future and solutions, rather than the past and problem-solving. It is goal-oriented and patient-driven and usually takes only a few sessions. It emphasizes the patient’s strengths and resources rather than the problem and can be effective for a number of emotional and mental health problems including substance abuse/addiction, depression and anxiety, relationship problems, work-related and personal stress, and self-esteem. If you would like to see if SFBT might be helpful to you or someone you know in overcoming a challenge or reaching a goal, keep reading this blog to learn more about how it works!
Goal Setting
SFBT works best when there is a specific challenge to overcome or a certain goal one is trying to reach. Instead of examining the problem and how the person feels about it or interprets it, SFBT on the present resources and the patient’s vision for the future and how to move in that direction. One technique used is called the Miracle Question. First, the person considers what they desire their life to be like, what do they want to be different. Then, they imagine a miracle has happened and they wake up one morning and the problem is gone. They visualize what is different and think about how they know the problem is gone. What does it look and feel like?
Positivity
The therapist will ask the person to think about times when the problem was not there or was not having such a large impact on his/her life. They will then help them notice all the positive strengths they can observe in themself with comments or questions such as “Wow, with all you have been through, what do you think has enabled you to cope and keep trying?” or “That is amazing for you to be so strong!” The tone will be very positive and complimentary and will help the person realize some of the things that they have done that worked and empower them with ways to reach their goal.
Scales
The therapist will likely ask the person to rate things on a scale of 1-10 to get a better understanding of the desired goal. They may ask the person to rate how achievable they think the goal is, or how much progress they feel they have made on it, or how much they think the problem is contributing to their drinking or marital conflicts, etc. The use of scales also helps determine when the person feels the goal has been reached and is done with counseling.
The world of mental and behavioral health care really has come a long way. There are many more options than most people realize. That is why we wanted to tell you about SFBT and how it works. It is just one of the therapies available from our clinics in the Lake of the Ozarks area. Our behavioral and mental health care providers in Osage Beach, Richland, and Camdenton believe that your mental health matters, and they are dedicated to being a part of your overall health care team. At Central Ozarks Medical Center, it is not just what we do, but how we do it that matters. For more news about mental and behavioral health in Mid-Missouri, be sure to follow us on social media using the links below!
Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare
Like us on FacebookFollow us on TwitterConnect with us on LinkedIn
Serving Camdenton, Laclede, Pulaski, and Miller Counties
Healthy Recipes for You to Try This Fall
As the leaves are falling and the temperatures are getting cooler, we are thinking of the holiday season. As primary care providers at the Lake of the Ozarks, we know that November and December can be challenging months for eating healthy. Our Mid-Missouri health clinics are here to help with a couple of recipes we found that we think you will love! We hope you enjoy making them and want to let you know that we will be sharing more in the next couple of months. So, if you would like to see how eating healthy can be fun and delicious too, keep reading this blog and follow us on social media using the channels below for more health tips and great recipes!
Christmas Bliss Balls
We know it is too early to be talking about Christmas, but these snack bites are WONDERFUL any time of the year, so we didn’t want you to have to wait until December to try them! This recipe will make 25 balls at 55 calories each.
Ingredients:
- 1/2 cup fresh dates pitted
- 1/3 cup dried cranberries
- 1/2 cup rolled oats
- 1/2 cup nuts of your choice almond, walnuts and pecans all work well
- 1/2 cup shredded coconut
- 2 tbsp coconut butter, or regular butter slightly softened and cubed
- 1 tbsp chia seeds
- 1/2 tbsp cocoa powder
- 1/2 tsp vanilla essence
- 2 tbsp desiccated coconut, cocoa, or sprinkles for rolling
Instructions:
- Soak dates and cranberries in a glass or small bowl of warm water for 15 minutes or until soft.
- When the fruits are nice and soft, drain and tip dates into the bowl of a food processor.
- Add the remaining ‘ball’ ingredients to the processor and process until combined (the ‘dough’ will become quite dense and sticky when properly combined).
- Remove mixture from food processor and roll into teaspoon sized balls.
- On separate plates, shake out your desired toppings.
- Roll each ball in your chosen topping before placing on a dinner plate/baking tray/large tupperware container and popping in the fridge.
Source: https://www.healthymummy.com/recipe/christmas-bliss-balls/?
Chicken Alfredo Stuffed Spaghetti Squash
Even with the cheese and cream, this dish packs so much fiber and nutrition it is still a healthy choice for your family.
Ingredients:
- 1 medium spaghetti squash, halved and seeds removed
- 4 tbsp. extra-virgin olive oil, divided
- Kosher Sale
- Freshly ground black pepper
- 2 boneless skinless chicken breasts
- 3 cloves garlic, minced
- 1 & ½ c. whole milk
- ¾ c. low-sodium chicken broth
- 1 c. heavy cream
- ¾ c. freshly grated Parmesan
- Pinch crushed red pepper flakes
- 1 c. shredded mozzarella
- Freshly chopped parsley, for garnish
Instructions:
- Preheat oven to 400°. Drizzle cut sides of spaghetti squash with 1 tablespoon oil and season with salt and pepper. Place halves cut side down on a large baking sheet. Roast until tender, 30 to 35 minutes.
- Let cool slightly, then use a fork to scrape squash strands into a large bowl. Keep boat halves.
- Meanwhile, make alfredo sauce: Season chicken with salt and pepper on both sides. In a large skillet over medium heat, heat 2 tablespoons oil. Add chicken and cook until golden and cooked through, 8 minutes per side. Remove from skillet and let rest 5 minutes, then slice chicken into bite-sized pieces.
- To same skillet, heat remaining tablespoon oil. Add garlic and cook until fragrant, 1 minute. Add milk and broth and bring to a simmer. Add heavy cream and Parmesan and return to a simmer. Season with salt, pepper, and red pepper flakes. Simmer until thickened, 3 to 5 minutes.
- To bowl with spaghetti squash strands, add chicken and alfredo sauce and toss together. Divide squash between boat halves and top with mozzarella.
- Bake until warmed through and cheese is melty, 15 minutes.
- Garnish with parsley before serving.
We Hope You Enjoy!
We hope you love these delicious fiber-filled recipes this fall. As providers of family medical care in Camdenton, Richland, and Osage Beach, we are dedicated to improving the health of the communities we serve. We know it is not just what we do, but how we do it that matters. We believe that everyone deserves access to high-quality health care and that lack of insurance should never be a hindrance to health care. For all your health care needs, Central Ozarks Medical Center is here for you!
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Serving Camdenton, Laclede, Pulaski, and Miller Counties
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