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Tips for starting a weight loss program

Posted by Stephanie Smith on Aug 28, 2014 11:07:37 AM

How to start and keep a weight loss program

Starting a weight loss program? Here are four exercise tips I always keep in mind when it comes to weight loss:

Set goals

Determine a long-term vision of where you want to be (in weight, fitness, endurance or strength), but also the “baby steps” and checkpoints along the way. It is so important to write these goals down and track them so you can see the progress you are making. Be specific with a time frame and exactly what you want to do. For example: “I am going to walk for health 20 minutes four days this week” (short-term goal) or “In six months, I am going to run a 5k” (long-term goal).

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Topics: Fitness/activity

Finding comfort without food

Posted by Ridgeview Doctor on Aug 25, 2014 3:53:00 PM

What to do instead of binge eating

Food is used as that fix-all to life’s problems, successes, ups and downs. FRIESSometimes life can be just too demanding to cope with.

The problem is that food isn’t meant to be used for comfort. Food is fuel for our bodies, not a substance to provide comfort or love. While eating certain foods may make you feel soothed temporarily, in the end you’ll probably regret turning to it.

You already know that food won’t fix that icky feeling that makes you want to eat everything in sight, but that knowledge isn’t enough when it comes to comfort eating. Make it a practice to turn to options that support your physical, mental and emotional wellness without resorting to food for comfort. The urge to eat will almost always fade away within a couple of minutes and you can go about your day without the guilt of comfort eating. Here are a few ways to comfort yourself:

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Topics: Diet and Nutrition, Fitness/activity

Do you know enough about your pain medication?

Posted by Dr. Nina Hamza on Aug 21, 2014 5:02:00 PM

Make an educated choice with pain medication

“Take two aspirin and call me in the morning.” Timeless advice but sometimes choosing the right pain medication is neither easy nor clear. It is important, however, to have some basic information about pain medication. It is also important to get that information from a source other than an advertisement on TV.

There are basically two types of pain medications available over-the-counter:

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Topics: Primary Care

Exercise tips from a Ridgeview doctor

Posted by Dr. Nina Hamza on Aug 19, 2014 3:46:00 PM

Why should you exercise?

I have life-long issues with exercise. Like forcing myself to have good nutrition by drinking milk or eating my veggies. I know it’s good for me, I know I need to do it and I know I feel fantastic when I do. My intent is perfection. My follow-through, however, is often lacking.

Why is it that we know the downside to exercising is limited and we know the benefits are almost endless yet many of us still find it difficult to do? Regardless of your current situation, the truth is that there is most likely some sort of exercise you can start.

We’ve heard it all before but here it is again: a list of just some of the benefits of exercise. And remember, this list seems to be getting longer every day.

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Topics: Fitness/activity

What you need to know about asthma

Posted by Ridgeview Staff on Aug 13, 2014 1:52:00 PM

Asthma symptoms, treatments and triggers

Here’s an interesting fact: the more developed the country, the more common asthma is.

More than 300 million people worldwide have asthma. In the U.S., that’s 1 in 12 adults, according to the American Lung Association. Matt Szybnski, PA-C, one of our certified physician assistants at Ridgeview Clinics, has provided us with information you need to know about living with asthma.

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Topics: Primary Care

What wellness means for you

Posted by Dr. Michael Lano on Aug 10, 2014 9:00:00 AM

How can you live an active lifestyle?

One of the critical aspects of “wellness” is leading an active lifestyle. I encourage my patients to read the book Younger Next Year. There are versions for men and women. The authors are Chris Crowley, a retired attorney, and his doctor, Dr. Harry Lodge, a general internist working in Manhattan. They make the convincing argument that we should exercise six days a week. In fact, if I recall Harry’s Laws accurately: 

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Topics: Diet and Nutrition, nutrition/diet

Breast cancer risk factors

Posted by Ridgeview Doctor on Aug 8, 2014 9:12:00 AM

How at risk am I for breast cancer and what can I do about it?

Family History

Most women who are diagnosed with breast cancer do not have a family history. However, a family history of breast and/or ovarian cancer is associated with a higher risk. Women with a first-degree relative (mother, sister) with breast cancer have a two-fold higher risk of developing breast cancer. Risks increase to as high as six-to-seven fold when two first-degree relatives were affected.

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Topics: Women's Health, nutrition/diet, Fitness/activity, oncology

Infertility and hormonal imbalance

Posted by Dr. Gretchen Soberay on Jul 30, 2014 1:57:00 PM

Causes of infertility 

An estimated 10 to 15 percent of couples are infertile. That can be caused by a variety of factors, both male and female, but it’s sometimes related to hormonal imbalance or dysfunction in women. In this final segment of our four-part blog series on hormonal problems in women, we’ll discuss the relationship between hormones and infertilitywhat hinders a woman’s ability to become pregnant and what treatments are now available.

Our resident expert for this series has been Gretchen Soberay, DO, a doctor at Ridgeview Clinics with a specialty in women's health. She notes that treatment for hormonal imbalances varies with each condition, but there is a role for both Western medicine and alternative treatments in the care of most patients.

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Topics: Women's Health

Tips to help you sleep at night

Posted by Dr. Nina Hamza on Jul 25, 2014 3:18:00 PM

Advice from an insomniac

I’m an insomniac. Those of you out there who share this malady know my pain. You know what it means to look at the clock at 3 a.m. and quickly do the math to see how many hours of sleep you can still get if you could only get back to sleep. If only.

So how much sleep do you really need? As much as it takes. You should feel refreshed when you wake up. If you are not so lucky and find yourself a (reluctant) member of the insomniac club, there are a few things you can do.

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Topics: Primary Care

Understanding and treating thyroid dysfunction in women

Posted by Dr. Gretchen Soberay on Jul 22, 2014 4:34:00 PM

Should you be concerned with thyroid dysfunction?

More than 20 percent of menopausal women in the United States may suffer from thyroid dysfunction. Many more are likely suffering but are undiagnosed, in large part because women aren’t aware of the close relationship between thyroid hormones and female hormones. In this third part of our blog series on women and hormones, you’ll learn more about your thyroid.

The thyroid is a tiny gland located below your Adam’s apple. Despite its size, it produces two hormones that are responsible for regulating your body’s metabolism—things like your heart rate, how quickly you burn calories, your kidney function and reproductive system.

Thyroid dysfunction affects 7 to10 percent of Americans over age 55. It’s five to eight times more common among women than men, and more common among Caucasians than African Americans. Your risk of thyroid problems is greater if you have a family history of thyroid or rheumatoid problems, migraines, colitis or diabetes.

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Topics: Women's Health

Medical and health information presented here is intended to be general in nature, and should not be viewed as a substitute for professional advice. Please consult with a health care professional for all matters relating to personal medical and health care issues. In case of an emergency, please call 911. 

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