Patch Health Fair

Cox Activity Center at Northeast Community College

Friday, Sept. 14 Friday, Sept. 14 Saturday, Sept. 15 Saturday, Sept. 15 7:00 a.m.-5:30 p.m . 7:00 a.m.-Noon

CORPORATE SPONSORS 106 KIX Country

94 Rock Affiliated Foods Midwest

NewsTalk WJAG Norfolk Area Shopper

Norfolk Daily News Norfolk Medical Group

Faith Regional Health Services Hy-Vee Food Stores, Inc.

Lite Rock 97.5 Midwest Health Partners

Norfolk Public Schools Northeast Community College

US92

HEALTH FAIR

87555

Health Fair 2011 Health Fair 2011 Health Fair 2011 Norfolk Area

Health Fair 2012 Health Fair 2012 Health Fair 2012

FREE ADMISSION FREE ADMISSION

BOTH DAYS, BOTH DAYS,

PRIZES & PRIZES &

DRAWINGS TOO! DRAWINGS TOO!

PRESENTATIONS FREE Screenings & Demos

BOTH DAYS!!! Red Cross Bloodmobile - Friday Only

Lion’s Club Mobile Screening Unit - Saturday Only

▲ Vision ▲ Glaucoma ▲ Acupuncture ▲ Mental Health – Depression/anxiety

▲ H earing (Sat. Only - Lion’s Club)

▲ B MI & Body Fat ▲ Height & Weight ▲ Blood Pressure ▲ Blood Glucose ▲ Posture Screenings (Computerized)

▲ Vein Screening ▲ Dental/Oral Health/Oral Cancer ▲ Diabetic Foot Checks ▲ Medication Management ▲ Sleepiness Scale Survey ▲ Spinal Screening

YMCA CLASS DEMONSTRATIONS

SATURDAY 9:30-10:00 a.m. - Zumba Gold (Beginner to active older adult)

10:00-10:30 a.m. - Zumba

SATURDAY, 11:00 A.M. “COOKING WITH END

OF SUMMER PRODUCE” Emily Merkel-Dietitian Technician,

Certified & Personal Chef Norfolk Family YMCA

Both Days! $ 25.00 PSA * $ 25.00 Both Days!

*Prostate Specific Antigen For men over 50 only

3.) ABI Screen Ankle Brachial Index

1.) EKG Screen 2.) Pulmonary Function Test

ONLY $ 20.00! $ 20.00!

(Must qualify for screenings. 1 or 2 tests, $20) Hemoglobin A1C $ 10.00 $ 10.00 This test averages blood sugars over a 3 month period

Heel Dexi-Scan (Osteoporosis) $ 10.00 $ 10.00 Friday Only

Com plete B lood W ork up * $ 40.00

Both Days! (Up to $500 Value)

*8-12 hour fasting is preferred. *Blood Workup is provided for a suggested $20 contribution for those 60 years of age or older, courtesy of the Northeast Nebraska Area Agency on Aging. Blood workup includes CBC, Chemistry Panel, Lipid Screening, T4 and TSH.

Flu Shots Available

FRIDAY, 10:00 A.M. “MY PLATE MAKE-OVERS”

FRIDAY, 12:00 NOON COOKING DEMO

“Healthy Cooking With Fruits & Vegetables”

Linda Wetzel RD, LMNT, Hy-Vee

FRIDAY, 1:00 P.M. HEART HEALTH

Thomas d’Amato MD, PhD, FACS, Faith Regional Cardio Vascular Institute

FRIDAY, 2:00 P.M. STRESS MANAGEMENT

Amy Ries, MA, RD, LMNT Northeast Community College

Fun & Healthy Ways To Use Fruits & Vegetables

Linda Wetzel RD, LMNT, Hy-Vee

ALL 3 SCREENINGS

Coming in November, a life-changing opportunity...

VITAL LIFE PROGRAM the tools to change, the motivation to succeed

Want to know more? See us at the PATCH health Fair September 14-15

Find us on Facebook: Vital Care Pharmacy of Norfolk 120 N. 27th Street, Suite 200, Norfolk, NE

402-371-3444

88

30

5

of

809 1/2 S. 13th Street, Norfolk (Next to Lou’s)

“It’s nice having someone close that knows what they are doing. I trust Michelle” Lucas Osborn, Type 1 Diabetes.

If your child has Diabetes, they need unique, specialized care from a Diabetes Practitioner. Don’t delay getting your child the help they need.

Call 402 -379-9600 today.

88344

Dr. Michelle Brtek Zwiener Diabetes Nurse Practitioner

A Family Practice Medical Clinic specializing in the treatment and

management of Diabetes and Pre-Diabetes

Look For

Our Booth At The

Health Fair

Dietician Now On Staff

Expanding Facility And Staff To Better Serve Your Needs!

�-B NORFOLK DAILY NEWS, WEDNESDAY, SEptEmbER 12, 2012

by GRACE [email protected]

he Norfolk Area PATCH Health Fair is marking its 20th anniversary this year.

Mavis Hatcliff, president of the PATCH board, said its members are the reason it keeps going strong year after year.

“It’s our dedicated members that really believe in PATCH and what we do,” she said.

PATCH Health Fair going 20 years strong

PATCH, which stands for Planned Ap-proach to Community Health, does a lot more than host an annual health fair, Hat-cliff said. The organization helps sponsor the Norfolk Area Relay for Life, gives mini grants to schools for projects and donates to the Norfolk Community Healthcare Clinic, among other things.

“Sometimes the community doesn’t re-ally know that,” Hatcliff said. “Since it’s the 20-year anniversary, I’m putting to-gether a documentary we’re going to have on display that’s going to show what we have done.”

This year’s PATCH Health Fair is slated for Friday and Saturday, Sept. 14-15, at the Cox Activities Center on the campus of Northeast Community College in Norfolk. Hours are 7 a.m. to 5:30 p.m. on Friday and 7 a.m. to noon on Saturday. Admission is free.

Hatcliff expects nearly 75 exhibitors at the health fair, as well as lines of people seeking lab work, which is a huge draw for the fair.

Some of the labs include a complete chemical blood panel, prostate specific an-tigen screening and osteoporosis.

Last year, 1,783 labs were completed. In 2010, there were 1,699. The reason for the marked increase? Cost savings. While peo-ple do have to pay for the labs at the health fair, they are significantly less then having it done at a medical facility, Hatcliff said.

“And the physicians in the community support it. That’s a nice thing about it,” Hatcliff said. “They’ll tell their patients that if they need routine lab work done to wait for the health fair.”

She said there will be two lines for labs — one for the general public and one for industry employees.

“Many of those (industry) people, they

can go in there and get done before going to work,” Hatcliff said.

On Friday, a number of presentations are planned, including two from Linda Wetzel, Norfolk Hy-Vee dietitian, who will speak about ways to use fruits and vegeta-bles. Dr. Thomas Brandt of Alegent Health Clinic Heart and Vascular Specialists will speak on cardiovascular health. Also on Friday, Amy Ries, wellness and aerobics instructor at Northeast Community Col-lege, will discuss stress management.

Saturday’s demonstrations include Nor-folk Family YMCA class demonstrations, focusing mainly on zumba, as well as a cooking presentation by Emily Merkel, personal chef of the YMCA. She will dem-onstrate how to cook with produce.

There also are a number of free screen-ings available during the health fair, including vision, hearing, blood pressure, dental/oral health and medication manage-ment.

In addition to that, the Northeast Ne-braska chapter of the American Red Cross will be hosting a blood drive during the health fair.

All funds raised during the health fair go toward programs supported by PATCH, Hatcliff said.

When and whereThis year’s PATCH Health Fair is

slated for Friday and Saturday, Sept. 14-15, at the Cox Activities Center on the campus of Northeast Community College in Norfolk. Hours are 7 a.m. to 5:30 p.m. on Friday and 7 a.m. to noon on Saturday. Admission is free.

Fatigue can indicate a host of things. Men and women who are overworked feel fatigue, as do men and women whose diet is low on nutrition.

Fatigue can also be the result of a med-ical condition, which only sheds light on how important it is for men and women dealing with fatigue to speak to their phy-sician about their condition.

In addition to working with a physician to fight fatigue, there are steps men and women can take to reduce fatigue and start feeling more energetic.

GEt OFF thE COuChA sedentary lifestyle will only make

it more likely that you will feel fatigued. But including daily exercise as part of your routine will not only boost your en-ergy levels, but also improve circulation, increase your metabolism and relieve tension, an especially valuable benefit for overworked men and women.

GEt SOmE SLEEpThe notion that sleep can help fight

fatigue might sound simple, but a good night’s sleep can elevate energy levels throughout the day, helping the body rest and recover. Failing to get sufficient sleep, which many people find is seven to eight hours per night, can turn today’s fatigue into tomorrow’s fatigue, and so on.

ADDRESS ANY SOuRCES OF StRESSFatigue can be a side effect of stress.

Many men and women find work is their primary source of stress, but finances and relationship issues can be stressful as well. Whatever the source of your stress, address it and don’t allow it to fester. If it’s work, then look for ways to make work less stressful, whether it’s telecommuting more often or sharing more responsibilities. Exercise is a great way to relieve stress, but men and women fighting stress-related fatigue should ad-dress the source of the stress as well.

REDuCE SuGAR INtAKESugar might provide an initial burst

of energy, especially for people battling fatigue. However, once your blood sugar levels begin to drop, you will notice a rather steep decline in your energy level. To successfully combat fatigue, avoid relying on quick fixes that only offer tem-porary relief.

ALtER YOuR EAtING hAbItSIf you’re a proponent of three large

meals per day but are battling fatigue, then it might be time to alter your eat-ing habits. Replace the large meals with smaller meals, and snack throughout the day to maintain high energy levels. Just be sure to consume healthy snacks, and don’t forget to drink plenty of water.

Five simple ways to reduce fatigue

88124

NORFOLK DAILY NEWS, WEDNESDAY, SEptEmbER 12, 2012 �-B

Snacking often elicits mixed re-views. Some health plans say that it is important to eat several small meals or snacks during the day to keep metabolism rates in check. Other information states that snacks can be a person’s undoing, causing unneces-sary weight gain — especially when snacking is frequent. These mixed feelings can be a little confusing.

The National Health and Nutrition Survey supports snacking. The survey found that people who eat snacks in ad-dition to three meals a day had higher levels of nutrients in their diets. But not all snacks are a good idea. Con-suming a fattening bag of potato chips is an unhealthy approach to snacking. However, a piece of dark chocolate or a handful of nuts can add essential nu-trients to a person’s diet.

Many different snacks make healthy additions to a person’s diet. Two to three snacks a day may be all that’s needed to help keep a person feeling satiated and less likely to over-eat at meals. Here are some healthy snack ideas.

Olives: A handful of olives can quench a salty craving and provide essential fatty acids that may help to improve heart health.

Hummus: Hummus is made from chickpeas, which are naturally low in fat and high in fiber. This dip will keep you feeling full.

edamame: These are a variety of soybeans that are sweeter, larger and more easily digested than other soybeans. They are a natural source of antioxidants and isoflavones.

Banana and cHOcOlate: Rolling a banana in semi-sweet choco-late chips can satisfy a fruit and choc-olate craving.

dark cHOcOlate Bark: Melt dark chocolate and add a desired fruit, such as dried cranberries, cher-ries or raisins. Enjoy a small piece, which will be high in antioxidants, to fend off hunger pangs.

string cHeese: An individual serving of low-fat mozzarella or Mon-terey Jack string cheese offers a serv-ing of dairy and protein to keep you full.

smOOtHie: Whip up a smoothie made from protein-rich Greek yogurt and some frozen fruit. Add a dash of fruit juice and blend. Enjoy as a meal replacement or a refreshing snack.

Fruit: There’s no better snack than fruit. Keep a bowl of fruit or some homemade fruit salad on hand and enjoy a small portion when you want to fill up without consuming too many calories.

WHOle-grain crackers: Fiber-full grain crackers can satisfy salty cravings as well as fill your stomach with something hearty.

Snacking doesn’t have to be unhealthy

COURTESY PHOTO

mEN AND WOmEN can choose among a variety of healthy snacks throughout the day. Smart snacking can mean reducing feelings of hunger and increasing the amount of nutrients in the body. Snacks also may be an integral component of a healthy weight-loss plan.


87988

AUDIOLOGY

301 N. 27th St., Suite 4 • Norfolk, NE

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• Hearing Protection Devices • Digital, Computer Programmable and

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• Multiple Brands to Choose From • Lifetime Service Plan

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402-844-8110

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A Doctor is in 5 days a week

James R. Doyle, D.D.S.

Kyle A. Papousek, D.D.S. Eric J. Dendinger, D.D.S.

Charles S. Skoglund, D.D.S.

Accepting New Patients Call Today to Schedule

Your Appointment

513 S. 13th St. 402-379-2775 2104 Taylor Ave. 402-371-6566

www.familyfirstdental.com

DENTISTRY, ORTHODONTICS & ORAL SURGERY

110 Benjamin Ave. Norfolk, Nebraska 68701

Telephone (402) 379-0468

Daniel J. Karmazin, D.D.S. Stephen E. Karmazin, D.D.S.

DENTISTRY, ORTHODONTICS & ORAL SURGERY

Zachary Kopf D.D.S.

1300 Verges Ave. Norfolk, NE 68701

Off.: (402) 371-0886 Cell: (402) 990-1471

Call today for an appointment. • New Patients Welcome • Care Credit Available

402-371-5880 800-247-0418 omfacialsurgery.com

Gregory S. Sears, D.D.S., M.D. Oral & Maxillofacial Surgeon

Board Certified

109 North 29th Street Norfolk, NE 68701

NORFOLK DENTAL GROUP, L.L.P. Modern Technology-Old Fashioned Care & Concern

Dennis D. Timperley, D.D.S.

David G. Merritt, D.D.S.

1502 N ORTH 13 TH S TREET

N ORFOLK , NE 68701 • 402-371-1360 www.norfolkdentalgroup.com

1109 Norfolk Avenue 402-371-2377

FAMILY & COSMETIC DENTISTRY David C. Schroeder, D.D.S .

Dental Wellness for all ages Dental Implants-Crowns-Bridges

Dentures-Bleaching Root Canal Therapy-Extractions

Bradley J. Krivohlavek, DDS, PC Family Dental Care & Cosmetic Dentistry

Registered Dental Hygienists

CareCredit • VISA • MasterCard • Discover Delta Dental, BCBS, Ameritas Provider

Digital Radiography, Cleanings, Whitening, Fillings, Crowns, Veneers, Bridges, Complete

and Partial Dentures, Implant Crowns and Dentures

2501 Lakeridge Drive, Suite 102, Norfolk One Block S. of 25th St. & Benjamin Ave.

We Welcome New Patients!

402-371-1170 www.drkrivohlavek.com

Call Today! 402-371-3991 to schedule an appointment 1010 Riverside Blvd., Norfolk, NE 68701

Dr. Adam Langan, D.D.S.

Welcoming New Patients! We Provide A Complete Range Of Dental Services:

General and Cosmetic Dentistry Single-appointment Ceramic Crowns

Teeth Whitening Dental Implant Placement and

Restoration

Visit our web site for more information www.norfolkchcc.org

Norfolk Community Health Care Clinic

Dental Services

110 North 16th, Suite 12 • Norfolk (402) 644-7355 Kallie Johnson,

DDS

Sliding Fees Available

FAMILY PRACTICE EAR, NOSE & THROAT

87989

FAMILY PRACTICE

FAMILY PRACTICE 402-844-8016

Bryon D. Hirschman, M.D., FAAFP David P. Lux, M.D., FAAFP

Orlyn H. Wingert, M.D., FAAFP Sam Lear, PA-C

Janet Oberhauser, PA-C

Kathy Effle-Meyer, APRN

GASTROENTEROLOGY 402-844-8010

David A. Dudley, M.D., FACG GENERAL SURGERY

402- 844-8013 Thomas M. Beutler, M.D., FACS

ORTHOPAEDIC SURGERY 402-844-8014

Stephen R. Smith, M.D., FRCS Sean Craig, M.P.A.-C.

PEDIATRICS 402-844-8021

Daniel G. Blomenberg, M.D., FAAP Leon L. Gebhardt, M.D., FAAP

Erin R. Pierce, M.D., FAAP

301 N. 27th, Suite 1 • Norfolk Hours: M-Th. 8 A.M.-6 P.M.; Fri., 8 A.M.-5 P.M.; Sat. 8 A.M. to Noon

NORFOLK WORKS 402-844-8033

Timothy L. Davy, M.D. Edward A. Wicker, M.D.

Amy Majchrowitz, F.N.P.-C.

402-371-2326 • 900 W. Norfolk Ave. • Norfolk

Health Care for the Entire Family

NORFOLK FAMILY MEDICINE, P.C.

EAR, NOSE & THROAT

DIABETES Being told yo u have

Diabetes is scary.

Dr. Michelle Brtek Zwiener

Diabetes Nurse Practitioner

Feelings of denial, guilt and anger are all normal reactions.

Don’t delay getting help.

Call today 402-379-9600 809 1/2 S. 13th St.,

Norfolk (Next to Lou’s)

A Family Practice Medical Clinic specializing in the treatment and

management of Diabetes and Pre-Diabetes

MEDICAL & SURGICAL TREATMENT OF THE EAR, NOSE & THROAT Kayla M. Dicke, P.A.-C.

4508 38th St, Suite #152 Columbus, NE 68601

402-563-4500 www.columbusotolaryngology.com

Including: • Skin Cancer of the Head & Neck • CO2 Laser Procedures • Ear Infections & Ear Surgery • Facial Plastic Surgery • Micropeel Treatment for Skin • Salivary Gland Surgery

• Tonsillectomies & Adenoidectomies • Dizziness • Endoscopic Sinus Surgery • Head & Neck Cancer • Injection Snoreplasty • Removal of Skin Lesions • Snoring & Sleep Apnea • Thyroid Surgery

Nila M. Novotny, M.D. FAAO-HNS, FACS

Norfolk location: 2501 Lakeridge Drive, Suite #100

(1 block South of 25th St. & Benjamin Ave.) (402) 563-4500

Visit our web site for more information www.norfolkchcc.org

Madison Medical Clinic 222 Main Street • P.O. Box 454 • Madison

(402) 454-3304

Norfolk Community Health Care Clinic 110 North 16th, Suite 16 • Norfolk

(402) 644-7314 Sliding Fees Available



David J. Abbott M.D.

Board Certified Otolaryngologist

* Sinus & Ear Surgery * Rhinoplasty * Pediatric Diseases including Tonsils, Adenoids & Tube Surgery

* Surgical Correction of Snoring Disorder & Deviated Septum for Nasal Obstruction

* Medical & Surgical Management of Disease, Nasal Polyps, Headaches & Nasal Allergies

* Head & Neck Cancer * Balance Disorders * Hearing Aides

CALL 402-844-8110 TODAY FOR

YOUR APPOINTMENT. Erin E. Wolf

Au.D., CCC-A

Catherine A. Wright M.D.


www.norfolkent.com


Diseases & Surgery Including:

Shaunda M. Rodriguez, D.O. Board Certified

Otolaryngologist

Complete Ear, Nose, Throat & Hearing Care


Dr. Clark F. Hehner B oard C ertified, FACS

General Surgery

We participate with all major insurance carriers.

109 N. 29th St., Suite 7 402-379-1704

GENERAL SURGERY FAMILY PRACTICE

HEARING AID

88366

Specializing in: Comprehensive Family Health Ca re

(newborn through adult). Sports Medicine, Occupational Medicine

including DOT Exams, Pre-Employment Exams and

Work-Related Injuries.

Michael Adams, M.D.

301 N. 27th St. Ste. 11 New Patients Always Welcome

402-844-8167

HOSPICE CARE

1909 Vicki Lane, Suite 110 • Norfolk, NE 68701 402-379-4158

MEDICAL IMAGING

www.northeastnebraskaimaging.com

301 N. 27th Suite 15 Norfolk, NE 68701

Medical Offices North North of Faith Regional Hospital

402.844.8187 Hours: Monday-Friday

8:00 - 5:00 - 24-Hour Results - Same or Next Day Appointment Times - Affordable Pricing - Norfolk’s only Open MRI @NortheastNEimag

facebook.com/NortheastNebraskaImagingCenter

402-370-4100 • 305 N. 37th St., Norfolk (Previously Sunny Meadow School location)

Easy in and out with parking close to the front door.

Kari Galyen, MD

Jeana Ahlers, PA

John W. Davies, PA-C

Teri L Thompson, APRN-BC

• Family Medicine • Walk-In / Acute Care • Wellchild Physicals • Vaccinations • School & Sports Physicals • Weight Loss Classes • Lifestyle Advice • Nutritional Counseling • Botox / Skincare • DOT Exams • Workcomp


David J. Abbott M.D.


* Sinus & Ear Surgery * Rhinoplasty * Pediatric Diseases including Tonsils, Adenoids & Tube Surgery

* Surgical Correction of Snoring Disorder & Deviated Septum for Nasal Obstruction

* Medical & Surgical Management of Disease, Nasal Polyps, Headaches & Nasal Allergies

* Head & Neck Cancer * Balance Disorders * Hearing Aides

CALL 402-844-8110 TODAY FOR

YOUR APPOINTMENT. Erin E. Wolf

Au.D., CCC-A

Catherine A. Wright M.D.


www.norfolkent.com


Diseases & Surgery Including:

Shaunda M. Rodriguez, D.O. Board Certified

Otolaryngologist


Complete Ear, Nose, Throat & Hearing Care

�-b NORFOLK DAILY NEWS, WEDNESDAY, SEptEmbER 12, 2012

Peter Diedrichsen, M.D. • Richard W. Meyer, O.D. William C. Meyer, O.D.

2501 Lakeridge Drive. • Norfolk, NE 68701 • 402-371-3158

OPTOMETRY/OPHTHALMOLOGY

88365

PAIN MANAGEMENT

PHYSICAL THERAPY

Clyde Eyecare & Assoc. Dr. Rita J. Clyde 2400 PASEWALK AVENUE

INSIDE WALMART VISION CENTER NORFOLK, NE 68701

• Family Eye Care • Contact Lenses • Surgical Consultation

Telephone (402) 371-5715

• Disease & Injury Treatment • Evening & Weekend Appointments Available

110 N. 13th 110 N. 13th Bldg. 1 Bldg. 1

• FREE Sports Injury Screening • Orthopedic & Sports Physical Therapy • Back & Neck Pain • Post Surgical Rehabilitation • General Rehab Conditions

Open: Mon.-Fri. 8 a.m. - 6 p.m.

13th & Benjamin, Norfolk • Call 402-371-9707 116 E. Main St., Pierce • 402-329-4050 109 E. 2nd St., Tilden • 402-368-7735

Follow us on Facebook www.norfolkptinc.com

Providing Quality Care For Over 20 Years

Andrea Harney

PTA

Doug Junge PT, ATC, SCS, CSCS,

Cert MDT

Jon Hausmann PT, ATC

Getting you back to work, to play, to living!

402-371-2722 3200 Raasch Dr., Norfolk

Over 90 years experience.

402-439-2084 905 10th St., Stanton

• Urinary Incontinence/ Pelvic Pain

Front Row: Vicki Hansen, DPT, CSCS; Mark Spier, MS, PT; Mandy Koch, PTA Middle Row: Jen Privett, PTA; Renee Saunders, PTA; Kristi Busch, PTA

Back Row: Jennifer Hervert, MPT; Laura Schwanebeck, MPT; Garth Spreeman, PTA; Tracy Rockwell, PTA

• Physical Therapy • Sports Injuries • Hand Therapy • Orthopedic

Rehabilitation

• Industrial Rehabilitation

• Functional Capacity Evaluations

• On-site Aquatic Therapy

OBSTETRICS/GYNECOLOGY

James Albin, M.D. • Renee Albin, M.D. Kristie Lubischer, APRN

❦ Obstetric s ❦ Gynecolog y ❦ Infertility

25th & Benjamin Ave. • Norfolk, NE • 402-379-9999

ColumbusWomensHealthCare.com 402-564-0205


88364

SPECIALTY PHARMACY

~ Se Habla Espanol ~

Neuropsychological Evaluations Psychological Evaluations

ADHD Evaluations

Mark P. Hannappel, Ph.D. • Jeanne Cattau, L.I.M.H.P.

• Matt Sheriff, L.M.H.P. • Heidi Snitchler, L.M.H.P.

Eric Snitchler, Ph.D. • Melanie Smith, P.L.M.H.P.

Depression - Anxiety • Child & Adolescent Issues Parenting & Child Behavior Problems • Stress Management

Marital & Family Counseling • Abuse & Trauma Issues Geriatric Counseling • Grief & Loss • Self-Injurious Behaviors

Emotion Regulation and Relationship Skills

1306 Andrews Drive Suite 100

Across From The YMCA 402-851-4026

PODIATRY MICHAEL C. MAIER

D.P.M., P.C. Medical & Surgical Treatment

of the Foot Laser Certified

ACCPPS Certified Board

1105 So. 13th, Suite 201 Holiday Plaza 402-371-5530 Behind (North) Norfolk Country Inn 1-800-300-5630

PSYCHIATRY/PSYCHOLOGY & COUNSELING

✓ Personal Attention ✓ Convenient

Locations ✓ Friendly & Relaxed

Atmosphere

2404 Taylor Ave. North of Menards

Norfolk 402-379-0505

119 Saddle Lane next to Subway

Madison 402-454-9300

We help eliminate pain and restore your health.

www.taylorcreekpt.com

✓ Flexible Hours

✓ A Treatment Plan Designed For You

Kristi Jagels, MS, PT Ben Sudbeck , PT, DPT

Spracklen Physical Therapy

1401 W. Michigan Ave. • Norfolk, NE 68701 Phone: 402.371.8701 • Fax: 402.371.8704

“EXPERIENCE MAKES THE DIFFERENCE!”

Convenient Entrance

Christine Mimick Keller Physical Therapist

High Quality Care - Friendly Atmosphere...THAT’S US! When your physician recommends physical therapy, request Spracklen Physical Therapy. It’s your choice. It’s your right.

The most experienced rehabilitation & workers compensation rehab team in the area. Treatments are administered only by licensed professionals.

Lunch time & evening appointments available.

PHYSICAL THERAPY

VITAL LIFE PROGRAM the tools to change, the motivation to succeed

Want to know more? See us at the PATCH Health Fair, September 14-15

Find us on Facebook: Vital Care Pharmacy of Norfolk 120 N. 27th Street, Suite 200, Norfolk, NE

402-371-3444

of

THE BEST GIFT YOU CAN GIVE TO YOUR LOVED ONES,

IS YOUR HEALTH!

It’s time to take your health seriously & we’re here to help, with a 13-week comprehensive program for you!

Education, Cooking Classes, Medical Support, Weekly Consultations, Sauna Membership,

Vitamins, Fitness & Accountability

PHYSICAL THERAPY


Timothy L. Davy, M.D.

Family Practice & Obstetrics

Amy M. Majchrowitz

F.N.P.-C. - Family Nurse Practitioner - Certified

900 W. Norfolk Ave, Suite 100 24 Hour Physician Call Coverage

(402) 371-2326

w w w. n o r f o lk f a m i l y m e d i c i n e . c o m

Edward A. Wicker, M.D. Family Practice

Amy M. Majchrowitz

F.N.P.-C. - Family Nurse Practitioner - Certified

Timothy L. Davy, M.D.

Family Practice & Obstetrics

87184

8 am - 5 pm Mon. - Fri. • 402-379-2810 • Toll Free: 888-379-2810 Located next to Lloyd’s Drug Mart • 2600 W. Norfolk Ave. Ste C

www.communitymrinorfolk.com

CONVENIENT ACCESS - COMPETITIVE RATES - RAPID RESULTS EASIEST PAYMENT OPTIONS

• Same- D ay Scheduling • Exam Reports Within 24 Hrs. • Friendly & Personal Service

We Are A CR Accredited & Providers For All Major Insurance Carriers, P PO s,

Medicare & Medicaid.

Don’t Pay Too Much For Your MRI Or CT! You do have a choice ... S ave Time & Money

"Celebrating 10 Years Of Service To Patients & Physicians"

87188

PHARMACY Our pharmacists will answer any questions and provide you

with information about your prescription drugs. And in Wal-Mart’s Pharmacy department, we’ll always

have prices you can feel good about. We have selected 90 day prescriptions for $10.

Choose the Remedy for the High Cost of Health Care...

2400 Pasewalk Avenue • Norfolk • (402) 371-6232 88150


Daily exercise is a great way to stay healthy well into your golden years. When coupled with a healthy diet, a workout regi-men becomes even more effective.

For those adamant about working out but unsure of how to maximize their workouts, the answer might just lie in your daily diet. Fitness fans who learn how to make their diets work for them often find their work-outs become even more effective, improv-ing both how they feel and how they look. The following are a few tricks of the trade for men and women who want to make their diets work for them.

DON’t DIScARD bREAKFAStMany men and women prefer to work-

out in the morning, when temperatures might be more amenable to a morning jog or gyms might be less crowded than during peak hours. However, morning exercise en-thusiasts should know that a healthy break-fast before working out can provide them with more energy, leading to a more effec-tive workout.

Men and women who don’t eat before their morning workouts are bound to feel more sluggish, as the majority of the en-ergy from the previous night’s dinner has already been used up.

A light breakfast of whole-grain cereal or bread paired with low-fat milk an hour before working out can provide the added boost your body needs and make your morning exercise routine that much more effective.

Fruit, including bananas or a few apple slices, can also do the trick. Just try to avoid working out on an empty stomach and give yourself enough time between eating and working out for the added energy boost to take effect.

DON’t OvERDO ItA small meal prior to working out is gen-

erally the best way to go. You can workout after a large meal, but you’ll need to give yourself more time between eating and ex-ercising, ideally several hours.

If you like to workout after a long day at the office, eat a light snack, ideally an hour before you expect to begin your workout, so your blood sugar won’t be too low.

In addition, a light snack before a work-out might provide some extra energy that

will come in handy when you hit that tread-mill or start lifting those weights.

chOOSE thE RIght SNAcKSA snack before working out is fine, but

just make sure it’s the right snack. A bag of potato chips, for example, is not an ideal pre-workout snack, as it might produce an adverse effect, making you feel sluggish as you prepare to exercise. Fresh fruit, energy bars or drinks, granola bars or even a fruit smoothie will quell your hunger and help you maintain proper blood sugar levels.

FIND SOmEthINg tO EAt AFtER YOu ExERcISE

Eating after you exercise is also impor-tant. After working out, eating a meal with carbohydrates will promote muscle growth and recovery, restoring your fuel supplies that were lost during your workout. This will come in handy tomorrow when you want to work out again.

Eating protein after a workout is also im-portant. Doing so is beneficial when trying to build muscle, and protein also promotes muscle repair. Many fitness experts feel the meal after a workout is the most impor-tant meal of the day, but just be sure yours contains both carbohydrates and protein.

DON’t FORgEt FLuIDSFluids are part of your diet as well, and

they’re especially important when exercis-ing. Whether your typical exercise routine is vigorous or not, you are going to lose flu-ids when working out, sometimes a large amount of fluids. The American College of Sports Medicine recommends men and women emphasize drinking fluids, ide-ally water, before, during and after their workouts. It’s important to stay hydrated throughout the day, but it’s very important to begin a workout with adequate fluids in your body and to replenish those fluids dur-ing and after your workout as well. Water is adequate for those whose workouts are 60 minutes or less, but choose a sports drink if you workout for more than an hour at a time. The sports drink will help you main-tain your electrolyte balance and give you more energy as you’re working.

Diet and exercise make great bedfellows, and men and women can use their diets to make their workouts that much more effec-tive.

COURTESY PHOTO

AN ExERcISE regimen can be even more effective when paired with the right diet.

Make your diet work for you

Simple ways to boost energy levels

The following are a couple easy ways to boost your ener-gy levels and make the most of each and every day.

gEt REguLAR ExERcISEMany adults know the value

of exercise but simply can’t find the time in the day to squeeze in a little time on the treadmill or at the gym. But the American Council on Exercise notes that as little as 10 minutes of moderate or vigor-ous exercise at a time each day can boost your energy levels and improve mood.

The Centers for Disease Control and Prevention recommend that adults get at least 2 hours and 30 minutes of moderate-intensity aerobic activity, including at least two days of muscle-strengthening activities, each week. If that’s a problem, particularly on weekdays, squeeze in 10 minutes here or there when the opportunity pres-ents itself.

tREAt bREAKFASt WIth thE RESpEct It DESERvES

When you wake up in the morn-ing, even after a great night’s sleep, your body’s energy reserves are almost entirely depleted. Con-sequently, men and women who don’t eat a healthy breakfast are almost certain to struggle with their energy levels throughout the day. Something as simple as a bowl of low-calorie cereal or some oatmeal with fruit can help restore your body’s energy levels and lay the groundwork for a productive day. Skipping breakfast entirely will make you feel sluggish in the morning and increases the risk that you will overeat come lunch-time.

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10-B NORFOLK DAILY NEWS, WEDNESDAY, SEptEmbER 12, 2012

Exercise is an essential component of any plan to get healthier. Men and women who want to lose weight or change their lifestyles to re-duce their risk of falling into poor health know that diet and exercise go hand in hand.

As intimidating as beginning a new exercise regimen can seem, it can also be dangerous, es-pecially when individuals fail to approach physi-cal activity with a degree of caution.

Effective, long-lasting results won’t come overnight, so there’s no reason to throw caution to the wind when starting a new exercise regi-men.

Patience and prudence should reign at the onset, and there are several precautionary mea-sures to take that can ensure a commitment to a healthier lifestyle starts off on the right foot.

SpEAK tO A phYSIcIANNo matter what is motivating you to get

healthier, speak to a physician before beginning a new exercise regimen.

Your physician will likely want you to get a full physical just to make sure you don’t have any existing conditions that might preclude you from certain activities.

Part of proceeding with caution is knowing if you have any limitations, and certain health conditions can prove quite the hurdle to an ex-ercise regimen. If the doctor detects any condi-tions, then the two of you can work together to devise an exercise regimen that’s both safe and effective.

Another benefit to visiting the physician is that such a visit might reveal something that won’t necessarily preclude you from exercise, but help you gear your regimen toward address-

ing a certain situation before it progresses to something worse.

For example, if the doctor finds you have high cholesterol, he might point you toward a regimen that includes more cardiovascular activity.

bE pAtIENtPatience is essential when beginning an exer-

cise regimen. Many people grow discouraged if their workout routine doesn’t produce jaw-drop-ping results overnight.

But an effective and healthy exercise regi-men will gradually produce results, leading to long-term health, as opposed to an overnight fix with minimal long-term effectiveness.

When beginning the regimen, do so slowly and allow for gradual progress. As your body grows more acclimated to physical activity, you can begin to challenge yourself more and more, and that’s when the results are likely to be most noticeable.

Learning to rest is also part of being patient. The body needs time to recover between

workouts, so don’t expect to exercise every day at the start.

Initially, you should be giving your body at least one day to recover between workouts, and then you can take less time off between work-outs as your body grows more acclimated to exercise. Discuss certain dietary tips with your physician to determine if there’s anything you can eat after a workout to aid in muscle recov-ery.

WORK WIth A pROFESSIONALPersonal training sessions can be costly, but

they’re also worth it for beginners who have

never worked out before or who haven’t seen the inside of a gym in a while.

Technology is constantly changing, and weight training and cardiovascular machines are included in those changes. You may very well enter a gym and not recognize any of the machines, much less know how to use them.

A personal trainer can walk you through these machines and help you tailor your workout to match your goals.

Many gyms offer free or discounted personal training sessions to new members, so take ad-vantage of those offers when starting out.

If a personal trainer is simply beyond your budget, then solicit a friend or family member for help, ideally one who works out regularly. This person can accompany you to the gym and act as a spotter or just go with you to make sure you stay committed. The buddy system is highly effective among people hoping to get healthier, so don’t be shy to ask for help.

FOcuS ON FORmThe right form when performing certain ex-

ercises can make all the difference, while poor form can greatly increase your risk of injury.

When beginning an exercise regimen, par-ticularly one that involves weightlifting, master the form of each exercise with low weights.

At this point in the routine, the primary goal should not be to strengthen your muscles, but rather to master the form of each exercise.

Form includes everything from how you breathe during the workout to your posture to how smoothly your body moves during the exer-cise. Master the form first, even if it means lift-ing without any weight.

Let caution reign with new exercise regimenSimple ways to

boost energy levelsThe following are a few

more easy ways to boost your energy levels and make the most of each and every day.

FOcuS ON mAINtAININg StEADY ENERgY LEvELS

Smaller, more frequent meals coupled with healthy snacks can stabilize blood sugar levels and help maintain sufficient energy levels, improving both mental acuity and mood. Instead of a large omelet platter for breakfast, choose a small bowl of low-calorie cereal and follow it up three to four hours later with a healthy snack of fresh fruit. When lunch-time arrives three to four hours after your mid-morning snack, choose a small lunch with ample protein and follow that up a few hours later with a healthy snack of yogurt.

DRINK mORE FLuIDSYour lack of energy might not

be the result of an unhealthy breakfast or a lack of exercise. Some people simply don’t drink enough fluids to stay hydrated and feel sluggish as a result. Symptoms of dehydration mimic those of hunger, leading many to purchase unhealthy snacks when they might just need to drink more fluids. Those snacks can com-pound the sluggishness you feel from being dehydrated, zapping your energy levels even further.

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NORFOLK DAILY NEWS, WEDNESDAY, SEptEmbER 12, 2012 11-B

When today’s parents reflect on their childhood, many likely recall seemingly endless days spent playing outdoors. But when today’s kids become tomorrow’s par-ents, chances are their recollections won’t recall nearly as much time spent idling the days away under the sun.

According to the Centers for Disease Control and Prevention, roughly 17 percent of American children and adolescents between the ages of 2 to 19 are obese. In Canada, where self-reporting data collec-tion methods have made such statistics more difficult to quantify, the prevalence of overweight and obesity in children is also on the rise, according to the Canadian Community Health Survey.

The rise in overweight or obese children is likely a byproduct of several factors, not the least of which is that many of today’s kids prefer to play a video game on the couch instead of going outdoors and being physically active.

The potential ramifications of young-sters choosing a more sedentary lifestyle are dangerous, as it increases their risk for high blood pressure, high cholesterol, type 2 diabetes, respiratory ailments and joint problems, among other things.

What’s more, numerous studies have found that obese or overweight children are more likely to become obese or over-weight adults, which highlights the im-portance of embracing a physically active lifestyle as a youngster.

Parents know it’s not always easy to get kids to be more physically active. But the following are a few tips parents might find useful when encouraging their kids to em-brace a more active lifestyle.

GIvE tOYS thAt ENcOuRAGE phYSIcAL ActIvItY

Kids love toys, and their toys will often dictate how they spend their days. Instead of buying the latest video game console, give kids toys that encourage them to be active. This can include balls, bicycles, jump ropes or even a backyard swing set. Kids who embrace these activities at a young age are more likely to continue doing so into adolescence and adulthood.

REDucE tImE SpENt IN FRONt OF thE tELEvISION

Parents who can effectively minimize the amount of time their child spends in

front of the television, whether reducing their time spent watching television or playing video games, will likely be more successful at instilling a love of physical activity as well.

The American Academy of Pediatrics recommends parents limit their child’s time in front of the television to one to two hours per day, and that includes the time children spend playing video games. To further reduce kids’ time watching TV, don’t allow televisions in their bedrooms, as that will only make it harder to monitor just how much time kids are spending in front of their TVs.

REmEmbER thAt phYSIcAL ActIvItY ShOuLD bE FuN

Not all kids are athletic, and some will likely bemoan participating in recreational sports leagues. But that doesn’t mean par-ents should give up on encouraging physical activity. Find a physical activity that your child finds fun and encourage his or her participation. This might be nontraditional sports like cycling or jogging or activities like dancing, hiking or even bird watching.

Once a child exhibits a healthy interest in a physical activity that you have deemed safe, encourage it.

SEt A pOSItIvE ExAmpLEKids look up to their parents and often

try to emulate what Mom and Dad are doing. Parents can make the most of that adoration by setting a positive example and being physically active themselves. Go for a nightly bike ride or a walk around the neighborhood with your youngsters in tow. Or put that elliptical machine in the base-ment to good use.

How to encourage kids to be physically active

COURTESY PHOTO

KIDS WhO EmbRAcE physical activity from a young age are less likely to be overweight or obese as adults.

Many adults have had the virtues of drinking enough water extolled on them since childhood. Though recommendations as to how much water a person should drink each day have fluctuated over the years, it’s still safe to say that drinking a sig-nificant amount of water every day is essential for your health.

Water keeps the body healthy in a number of ways. But the body loses water in a number of ways as well, each of which is part of normal human function. For instance, a body loses water when a person breathes, sweats, urinates or has a bowel movement. The body must replace this lost fluid in order to stay healthy and avoid dehydration.

In addition to fending off dehydration, water helps the body flush out wastes and maintain a healthy body temperature while reducing the risk of developing kidney stones or becoming constipated.

According to the Cen-ters for Disease Control

and Prevention, water also helps lubricate and cush-ion joints and protects the spinal cord and other sen-sitive tissues.

The body needs water every day, but there are certain instances when the body will likely need more water than usual. If you spend ample time in especially hot climates, your body will need more water, just as it might dur-ing periods of physical activity. In addition, your body will need more water when suffering from

certain ailments or con-ditions, including fever, diarrhea or vomiting.

Though many people feel drinking caffeinated beverages, including cof-fee and sodas, dehydrate the body, experts say mod-erate caffeine consump-tion won’t dehydrate the body. A 2000 study pub-lished in the Journal of the American College of Nu-trition found that healthy people who consume mod-erate amounts of caffeine don’t lose more fluid than those people who abstain from caffeine.

It’s best to consult a physician if you suspect you aren’t getting enough fluids, but there are also some indicators men and women can notice on their own. One such indicator is the color of your urine, which will be clear or pale yellow if your body is getting enough fluids. Urine that is dark yellow indicates the body needs more water. Constipation or hard bowel movements may also be the result of a body that isn’t getting enough fluids.

Water essential to health

COURTESY PHOTO

DRINKING ENOuGh water each day helps the body stay healthy and function properly.

88126

As men and women age, many take steps to improve their overall health. These steps can be as simple as cutting back on dinner portions or as significant as joining a gym and committing to an exercise regi-men.

One of the best things men and women can do to improve their health, as well as their quality of life, as they age is to protect their bones.

Though some are aware of the im-portance of protecting their bones, which weaken as the aging process progresses, leaving older adults sus-ceptible to fractures, many might not know that protecting their bones is quite simple.

What’s more, many of the roughly 2 million bone fractures caused by osteoporosis, a medical condition in which the bones become brittle from loss of tissue, are prevent-able. Men and women who heed the following tips to help protect their bones can reduce their risk of frac-tures as they age.

Get your calcium and vitamin d

Calcium and vitamin D promote bone health, and many people are aware of those effects. However, a 2005 study published in the Jour-nal of Clinical Endocrinology found

that 52 percent of postmenopausal women on osteoporosis treatment had insufficient levels of vitamin D, despite being told by their doctors to take both vitamin D and calcium.

If your diet does not include ad-equate vitamin D, which can be found in fortified dairy products, egg yolks, and fish, then vitamin D supplements can help meet your needs. Calcium can be found in a variety of products, including forti-fied cereals and juices, dark leafy greens like broccoli, almonds and a host of dairy products.

visit your physicianFew people might know that bone

health is actually measurable. A bone density screening can assess your bone health, while FRAX, an online tool developed by the World Health Organization, evaluates a individual’s risk of fracture based on a host of factors, including age, weight, height and your medical his-tory. FRAX models give a 10-year probability of fracture, which can help prevent injuries down the road for those people whose risk might not be immediate.

The National Osteoporosis Foun-dation recommends all women begin receiving bone density screenings at age 65. However, women with ad-ditional risk factors, including smok-

ers, those with low weight or a thin frame, family history of osteoporo-sis, late onset of menstrual periods, and a history of anorexia or bulimia, should consult their physician about screenings regardless of their age.

Get out and exerciseExercise is another great way to

protect your bones. Unless you sud-denly embrace competitive weight-lifting, exercise won’t increase your bone density, but it will help you maintain the bone density you already have. Something as simple as walking can help maintain bone density, as can other weight-bearing activities like jogging.

Cardiovascular weight-bearing ac-tivities can be coupled with strength training, which recent studies have found may improve bone mineral density, something that could delay the onset of osteoporosis and reduce your risk of fracture.

A gym will likely have all of the strength-training materials you will need, but you can also purchase some hand weights or additional re-sistance training products to ensure your bones are getting adequate ex-ercise. Consult a physician before beginning an exercise regimen, es-pecially if you have recently had a fracture.

Three simple ways To proTecT bones

Arthritis can make physi-cal activity more difficult. Despite that difficulty, even moderate physical activity can strengthen bones and muscles and increase joint flexibility, making it easier for arthritis sufferers to per-form daily tasks.

According to the Arthritis Foundation, men and women with arthritis should com-mit to regular exercise that includes three types of ac-tivities: flexibility exercises, strengthening exercises and cardiovascular exercises.

Flexibility exercisesPerform flexibility exercises

every day, as they will protect your joints by reducing injury risk. Flex-ibility exercises, which are often referred to as range-of-motion exercises, help your body warm up for more strenuous exercise. Once you’re comfortable doing at least 15 continuous minutes of flexibility exercises, you’re likely ready to add strengthening and cardiovascular exercises to your routine. Many people with arthritis find yoga is an especially effective flexibility exercise, as it strength-ens and relaxes stiff muscles and even aids in weight loss. Don’t push yourself too hard with yoga, as the exercises are more difficult than they might seem.

strenGtheninG exercisesStrong muscles reduce stress

on the joints, something that’s especially helpful to arthritis suf-ferers. Strengthening exercises, also known as resistance exer-cises, build the body’s muscles so they’re more capable of absorb-ing shock and more effective at preventing injury to the joints. When performing strengthening exercises, you will use weight or resistance to make the muscles work harder and grow stronger.

Isometric strengthening exercises tighten the muscles without moving the joints, while isotonic strengthening exercises strengthen the muscles by moving the joints. The Arthritis Foundation recommends performing strength-ening exercises every other day and always in conjunction with flexibility exercises.

cardiovascular exercisesWalking, dancing, swimming

and bicycling are examples of cardiovascular, or aerobic, exer-cises, which many people find the most enjoyable way to exercise. Cardiovascular exercises make the heart, lungs, blood vessels and muscles work more efficiently while improving endurance and strengthening bones.

Arthritis sufferers can gradu-ally build toward 30 minutes of cardiovascular exercise three to four times per week, and you will notice your endurance improves the more you commit and stick to your routine.

Exercises for people with arthritis

12-B norFolK daily neWs, Wednesday, sept. 12, 2012

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