For 2014: 14 New Year’s Resolutions for your Mind, Body, and Soul

Happy New Year from CWH!   CWH nurse practitioner Kathy Woods tops off our 2014 blog-o-sphere with this empowering piece.  Enjoy! 

  1. Exercise-Find an exercise you enjoy and start doing it daily, move naturally every day, take the steps, not the escalator or elevator, buy a pedometer and challenge yourself every day to do more.  According to Mayo clinic exercise boosts your mood and can help you feel better, it gives you more energy and helps you live longer.
  2. Be grateful-being happy doesn’t make you grateful, being grateful makes you happy; stop and appreciate the beautiful things in your life daily, say thank you more, respect more, consider more, it is contagious.
  3. Get plenty of sleep-sleep is regenerative for your body, the more sleep you get the better you will feel and perform the next day.  Studies show that sleep can improve your memory and improve overall health.
  4. Try aromatherapy and breathe deeply-every time you think of it, stop, take a deep breath and love life, enjoy the scents and the healing power of lavender, peppermint and vanilla etc.
  5. Ground yourself and get outdoors more-plant your feet on the dirt of the earth as often as possible, go for a hike, enjoy nature.
  6. Do more yoga, meditation and think about acupuncture-more than 20 million Americans meditate regularly according to the 2007 National Health Interview Study and about 13 million do yoga as it has been shown to relieve pain, anxiety and stress.  Acupuncture promotes wellness and according to the world health organization treats many conditions including joint, back and neck pain.
  7. Fail-don’t be afraid, failure is healthy, it helps us to learn, reflect upon the failure and try to correct it, keep trying, life is about lessons, don’t be afraid to try new things, failure doesn’t weaken you it makes you stronger.  Thomas Edison said, “Many of life’s failures are people who did not realize how close they were to success when they gave up.”
  8. Smile more and love more-it feels great and is a universal language, you are beautiful when you smile, love yourself and show others that you love them.  Studies show a smile can lower heart rate, reduce stress, improve your mood, increase productivity, kill pain, boost your immune system, and most importantly makes you look younger!
  9. Spend more time with loved ones-in our busy lives we must make time for the people who matter to us most, designate a “quality time day”, take a look at your life’s priorities, remember… it is the journey not the destination.
  10. Find and live your passion- discover yourself, build healthy respectful relationships, make positive life choices, do more of what you love, set goals, start a hobby, make a bucket list.
  11. Drink more water-water is healthy, low cal and a nutrient your body needs.  It can also replace high calorie beverages and aid in weight loss!
  12. Eat plenty of fresh greens-ditch the canned veggies, frozen is better, dark leafy greens are excellent sources of fiber, folate and antioxidants which have been shown to protect against certain types of cancer such as pancreatic, colorectal, mouth and larynx. And multivitamins won’t prevent heart attacks, strokes or cancer, or help you live longer, but a healthy diet will.
  13. Give more, be compassionate-find a charity you believe in, give of yourself not just your money, the rewards are amazing.  Supporting a cause keeps you informed of social injustice, strengthens your spiritual life, and improves your overall sense of well-being.
  14. Finally, put down the smart phone, get off the computer, turn off the TV, take off the headphones, stop the noise;  don’t let life pass you by; look at each other, talk, listen, feel, enjoy, read a story (a real paper book), play charades or monopoly, get in the moment or just…….. be.


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You’re Going to Stick What? Where?

Today’s entry via our own Sally Mravcak, MD, who practices primary care, women’s health, and acupuncture.

There’s been a lot of buzz about acupuncture lately.  Although people have been practicing acupuncture for over 2000 years, it only started to enter the American mainstream in the 1970’s.  Now,  you don’t have to look hard to find studies in medical literature and stories in the news -  even the U.S. military is training doctors to use acupuncture in battle zones and base clinics! 

My first experience with acupuncture was almost two decades ago, before my career as a physician ever began.   My mother had a painful episode of severe neck stiffness that no amount of medication,stretching, or aqua aerobics could shake.  Mom’s friend suggested acupuncture, and so off we went, with me as chauffeur, to a local acupuncturist.

The experience was like none I’d had before.  The acupuncturist looked at my mother’s tongue, took her pulse, then inserted fine needles in her neck, arms and legs.  He attached an electrical stimulator to two of the needles and then left the room. I waited with her in a dimly lit room while she rested, needles in place, for about twenty minutes.  When we left she was very relaxed and her neck felt a little better.  The next day, her neck pain continued to improve, and by day three she was back to her usual shop-til-you-drop self.

Medicine?   Voo-doo?  I wasn’t sure at the time.  All I knew was that it worked.  Placebo effect or not, mom’s neck was better.

It wasn’t until years later that I started to look deeper into acupuncture theory, had my own first acupuncture treatment, and decided to learn to perform acupuncture as a physician.  Here are some acupuncture basics:

  • Acupuncture works.  Many clinical trials have proven that acupuncture is effective in treating certain conditions.  For a list of conditions treatable by acupuncture, check out The World Health Organization website here .
  • Although everyone experiences acupuncture differently, most agree it doesn’t hurt.  Yes, you’ll feel the needle, but it is a fine needle that is inserted quickly and does not hurt anywhere near as much as having blood drawn or a vaccination.  Once the needle is in place, it is usually not painful.  And once all the needles are in place, most people feel relaxed and a little sleepy. 
  • You do not need to believe in acupuncture for it to work.   Acupuncture has been shown to be more effective than placebo in clinical trials.  Skeptic or not, if you have a problem treatable by acupuncture, in the right hands, it should have some effect.
  • Acupuncturists do not always need to stick needles in the painful “problem area” to see results.  Sometimes they place the needles in the ear or on the side of the body that is opposite to where the problem is.
  • Acupuncture is safe, has little to no side effects, and little risk of complications.

For more information, take a peek at the American Academy of Medical Acupuncture website here.  The site is created by doctors who perform acupuncture.

To schedule a consultation with Dr. Mravcak, call the Center for Women’s Health at 609-588-5059.

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Organic vs. Not Organic: Which Wins?

My first trip to the organic grocer was filled with awe, then shock.  The store in my town is tiny, and resplendent with a cast of characters most fitting for nuts and crunch – little makeup, lots of sandals, and an unparalleled passion for produce.  The fruits and vegetables,  rich in color and beautifully displayed, quickly filled my reusable bags. I had enough produce for my family of four to last one week and made my way to the cashier.  And then - yikes – sticker shock set in…never have I paid so much money for so few grocery items!

I am an active participant in the organic movement.  I do not think that organic foods necessarily taste better, but I do believe that foods without chemicals make a difference in our long-term health and the health of our environment.  I am also a realist.  Buying organic can significantly add to a weekly food bill, and for many, is an unaffordable luxury.

So what to do? If there is only one change to your grocery list that you are able to make, it should be this:  buy more produce!  You should eat at least four to five servings of mostly vegetables but also fruits every day.  We know that consumption of diet rich in fruits and vegetables reduces your risk of heart attacks, strokes, diabetes, cancer, and many other evils.

Some fruits and vegetables are more likely to have chemical residues than others. With this in mind, you may opt for some organic choices.  The Environmental Working Group has put together a handy list.  The “Dirty Dozen” are 12 foods that have higher levels of pesticide residues and are more safely consumed when organically grown.  This list includes apples, strawberries and grapes.   The “Clean Fifteen” are 15 foods that are less likely to have residues and includes foods such as corn, avocados, and cantaloupe.  You can see the full list here.  Forgot to bring this list to the store?  No worries, you can download a *free* app for your smartphone by searching in your app store for the “Dirty Dozen.”

At your next shopping trip, remember the Dirty Dozen and Clean Fifteen.  Burlap bags and Birkenstocks optional.

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Bite Me

Swish. Swash. Splat! Or so I think. As I lift up my hand slowly, carefully, I find no evidence of an insect corpse. I know it will be moments before another buzz in my ear or tickle on my skin. The summer cycle continues…

Ever notice how a mosquito’s bite hurts less than that of a fly? Mosquitos have needle like appendages that dip into your skin and suck. Flies have knife like jaws that slice and cut your skin. Ouch. Both can cause swelling, soreness, redness, and of course, itch.

Biting insects are more than just an itchy annoyance. Mosquitos can transmit serious infections, even in the US, such as the West Nile Virus. This virus can cause fever, joint pains, vomiting, and in serious cases, encephalitis or meningitis. Flies have the potential to transmit foodborne illness as they skitter across your food-filled picnic table. These infections typically cause vomiting and diarrhea, but can lead to more serious illness. Both mosquitos and flies are found all over the globe, and in some countries can cause life-threatening infections.

There are several strategies that you can use to prevent getting these pesky bites.

When Outdoors:
-Insect repellent is recommended for your skin and clothes. DEET, picaridin, IR3535 and the plant-based oil of lemon eucalyptus are all repellents recommended by CDC. You can find more information about insect repellents here. Keep several bottles or packets of the repellent around – in your house, your beach bag, your car, etc.
–Clothing can also make a difference. Long sleeves, long pants, and socks minimize your skin exposure and can reduce but not totally eliminate bites.
–Avoid peak mosquito biting hours. Some mosquitos are particularly active from dusk to dawn.

When Indoors:
–Repair screens
–Consider using air-conditioning
–Consider mosquito netting for beds – these are inexpensive, made out of a gauze type material and do not restrict airflow. They can also be used when camping.

General Prevention:
–Minimize stagnant outdoor water. Drain pool covers, bird baths, flower pots, pet bowls, gutters, etc
–Report dead birds to your local health department. They are can be a sign of West Nile Virus activity

Treatment for most insect bites is simple. Wash the affected area with soap and water. Ice cubes or cold water can be soothing. Topical products, such as those with calamine, can also ease the discomfort. While there are numerous “home-remedies” – anything from vinegar to toothpaste – none have been proven to be any more effective than standard measures. What works best? Patience! Most symptoms go away within a day.
If you have a severe reaction, oozing, pus, or fever, contact your health care provider.

Happy summer and stay safe!

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You’ve Planned…….You’ve Packed…..But Have You Protected Your Health Before Travel?

Today’s blog comes to us from our CWH Nurse Practitioner and avid traveler, Kathy Woods:

You are going on your dream vacation or honeymoon, don’t let poor planning land you in an urgent care away from home or in line for hours waiting for medicine or sick instead of having fun.

Schedule a Pre-travel Health Consultation. 

Ideally, you should see a health care provider at least 4 to 6 weeks before travel, especially for international travel.  This could be with your primary health care provider or infectious disease specialist. Even better, a Travel Health Specialist has the latest information on outbreaks at any ports of call, as well as information about health concerns specific to cruise ships and/or countries around the world.  Passport Health is the largest provider of travel medicine services in the US.  Many infectious disease specialists will also give these vaccinations.  Your local health department is also a resource for vaccine information and administration.

Domestic or International Travel?  How to Stay Healthy According to the Center for Disease Control.

Many travel vaccines may require multiple shots and take time to become fully effective but if you are leaving on a sudden trip a visit to your primary care provider or a travel medicine facility is still valuable.  Some vaccines may give only partial protection, but some is better than none, and your provider can give you good information on ways to stay safe and reduce your risk of illness or injury on your trip.  For detailed information regarding specific destinations check

Unsure of Your Vaccination History?  Titer Testing is for You!

Antibody titer testing measures the body’s immunity to disease.  Titer testing helps determine which vaccines are needed when records are lacking.  Titer tests are available for all individuals at all Passport Health clinic locations or at your primary care provider’s office.

Travelling alone?  Top Safety Tips for Travelers.

Research the destination and local culture.  Pay special attention to weather, health and safety hazards,  food and water and be sure not to wander into unsafe areas.  The CDC website offers destination-specific information about food and water, and visit the State Department’s travel alert list for specific safety hazards for American travelers. Share your itinerary with at least 2 friends or family members, stay connected and keep someone updated to your whereabouts.  Secure valuables and utilize the hotel safe.  Prescription Medications should be in their original containers, and keep several days’ worth in your carry-on bag in case of lost luggage.  Be sure to consider destination climate and temperature guidelines when packing medications.  Consider your health status and pack over the counter medications for diarrhea, constipation motion sickness or the common cold if you think necessary.  Don’t forget travel health supplies such as sunscreen, mosquito repellent, and first aid items.

Bon Voyage!

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