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Lee Memorial experts offer tips for success in 2010.

(Lee County, Fla. – Dec. 29, 2009) —  Just after midnight on Jan. 1, 2010, millions will begin a quest to fulfill well meaning intentions to make significant lifestyle changes. 

Wrapped in the guise of New Year resolutions, history shows that within just a few weeks the majority of these New Year resolution warriors have abandoned their goals and tucked them away along with this year’s holiday memories, waiting to be unwrapped and embraced again next year.

Experts from Lee Memorial Health System have found that setting aggressive New Year’s goals often lead to failure.  Instead, they recommend starting small with lifestyle changes that are manageable and easy to incorporate into daily living. 

Two of the top New Year’s resolutions each year are losing weight and exercising more.  With two-thirds of Americans clinically overweight, lifestyle changes that embrace fitness and healthy eating should be the goal according to Bob Wilder, Exercise Specialist with the Lee Center for Rehabilitation & Wellness and Marisa Arena, Weight Management Program Coordinator for Lee Health Solutions.

Wilder and Arena offer up their top five tips to begin the New Year with the goal of becoming a healthier you.

Exercise everyday

Exercise should be a priority and scheduled into your daily routine according to Wilder.   He offers the following the tips to make fitness a lifelong habit. 

• An exercise diary is a must, especially for those first starting out.  Be honest. When you miss a workout, you must write down why. You can look back later for patterns.
• Build exercise into your routine. If you just say you’re going to try to exercise today, you likely won’t do it. If you don’t exercise before work, you leave it for after work, when you’re tired. You have to block exercise into your schedule, just like work or meals.
• Try to exercise at the same time every day. Aiming for the same time will lend consistency.
• Find a workout buddy. You will motivate each other. If you push your buddy, you will work out. If your buddy pushes you, you will work out.
• Find a gym that’s not intimidating. The Lee Center for Rehabilitation & Wellness is comfortable and ideal for building confidence.

Eat for life – shed the pounds

If you want to lose weight, you have to reinvent the way you look at food, says Arena.   There are no secret formulas and diets do not work.  You have to focus on life-changing habits rather than quick fixes.

Here are her top five tips to help lose weight and keep it off as part of a healthy lifestyle:

• Focus on wellness rather than weight loss. Don’t get caught up in numbers. Good  weight loss means losing body fat but keeping muscle mass. Don’t starve for the scale, or you’ll lower your metabolism and gain more back.
• Set small, achievable goals. Start by drinking more water, eating more vegetables and exercising twice a week. The most important goals are the ones you are able to achieve. If you want to lose 50 pounds, think in 5-pound increments.
• Think positive. If you constantly put yourself down, you will not lose weight. Beating yourself up may lead to emotional eating.
• Educate yourself about what you’re eating. Move toward one-ingredient foods that do not come in a box or a can. Love yourself enough to feed yourself right.
• Surround yourself with people who support you. When you change your life, you do not want to constantly battle those trying to drag you back to your old ways. Explain why you are making changes and friends and family might jump on board.

Looking for a new New Year’s resolution this year?  Why not commit to getting an annual physical?   According to Dr. Tracey Richardson with Lee Physician Group at The Sanctuary, too many people wait until they are sick to visit the doctor, rather than taking a proactive approach with yearly check-ups.

“Annual physicals are part of a long term approach to health care by focusing on prevention and wellness,” says Richardson.  “Head-to-toe checkups can increase longevity and quality of life.” 

Looking for more suggestions to help make your New Year’s resolutions a success?  Visit Lee Memorial Health Systems Web site for ongoing classes and community programs on stress management, grief counseling, healthy eating and more at http://www.leememorial.org

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Sidebar

Mom was right. Eating your fruit and vegetables remains the key to retaining good health.  Just ask Marisa Arena, Weight Management Program Coordinator for Lee Health Solutions, who echoes that what you eat is the key to a healthy diet.  Here are Arena’s 10 best foods for a healthier you:

1. Dark greens, like kale, spinach, collard greens and bok choy are high in fiber, low in calories and packed full of vitamins A and C, iron, calcium and phytonutrients. The darker the green, the better. Don’t be scared if you don’t know how to prepare them. There are plenty of quick and simple recipes available for free online.
2. Walnuts are a good source of protein and omega 3 fatty acids. They are rich in fiber and B vitamins and are good for brain and heart health.
3. Flax seed is another great source for omega 3 fatty acids. They are low in overall cholesterol and high in good cholesterol, as well as a source of lignans and phytoestrogen. They also offer promising results in fighting cancer.
4. Pomegranate has the most antioxidants of any fruit juice out there and has been shown to reduce cholesterol and lower blood pressure.
5. Wild salmon is an excellent source of protein and omega 3 fatty acids. It lowers cholesterol and improves heart health.
6. Brans are high in fiber, protein and antioxidants, as well as being linked to lowering the risk of certain cancers.
7. Quinoa is easy to cook and can satisfy the craving for grains. It’s high in protein, iron and vitamin B2 riboflavin, which plays an important role in energy production.
8. Berries are brimming with phytonutrients, fiber and vitamins C and E. They improve immune function and help reduce the risk of chronic diseases.
9. There’s truth in the saying “an apple a day”—they help with weight loss efforts. They’re high in antioxidants and fiber. Studies correlate apples to reducing risks of heart disease, asthma and diabetes.
10. Avocados are nutritional powerhouses, holding more than 20 vitamins and minerals, including potassium, folate and fiber. They’re also high in mono-saturated fatty acids, which help lower cholesterol.

Convenient treatment options available to keep you in the holiday spirit

Dec. 17, 2009 — Trying to compete with Clark Griswold of National Lampoon’s Christmas Vacation or creating the picture perfect Norman Rockwell holiday memory often leads to celebrating the holidays with broken bones, lacerations and colds.

Accidents and illnesses during the holidays send thousands to seek medical help each year, interrupting what is usually a joyful and festive time. 

A notable increase in back and neck strain from putting up decorations and carrying heavy shopping bags is in full swing at Lee Convenient Care according to Dr. Linda Saether.  “There are also more people traveling, so we tend to see strains from packing and carrying heavy luggage, as well as colds and flu.”

To prevent holiday injuries and illnesses, Dr. Saether encourages everyone to know their limitations and be aware of their actions. “Don’t carry overstuffed shopping bags or luggage for long periods of time,” says Saether. “And don’t forget to wash your hands often to prevent the spread of disease.”

Despite all precautions, some injuries or illnesses are unavoidable.  That doesn’t mean a trip to the Emergency Room has to be part of this year’s holiday plans. 

For patients with non-critical illnesses or injuries, walk-in or urgent care medical centers are convenient options to seeking help at the Emergency Room.  Designed to provide quality, compassionate care in a short time frame for children and adults, walk-in centers are open during the day and have extended evening and weekend hours. 

“One hour and 10 minutes is the average length of time from when a patient arrives at Lee Convenient Care to when he or she leaves,” says Saether.  “This varies and depends upon the patient’s condition.  Sometimes a patient is out the door in even less time, and other visits may take longer due to X-rays or wound care.”

Top 10 Holiday Accidents, Injuries and Illnesses

1. Broken bones: It’s not just putting up the decorations, but taking them down and packing them away as well.  Falls are common as the holiday spirit sends many up and down ladders and on to rooftops.
2. Back and neck strains: Heavy lifting from putting up and taking down decorations, as well as carrying heavy shopping bags often result in sore and strained muscles.
3. Lacerations: Putting up and taking down the tree and other decorations, along with assembling toys and other gifts, often leads to frustration and accidental cuts when using knives, scissors and even chainsaws.
4. Colds and flu: Abundant time spent with friends, family and traveling often results in the aches and pain of a cold and/or flu. 
5. Foreign objects stuck in unusual places: In other words – young children and small parts from toys are not a good combination with pieces often found in noses, throats and ears. 
6. Stomach aches: Often the result of young children ingesting pretty holiday plants, or, the consumption of undercooked food or buffet food left out too long.
7. Burns: Fireplaces, candles and holiday cooking and baking can ruin the holidays when carelessness leads to a burn.  Never burn wrapping paper in a fireplace and always watch small children around candles and in the kitchen.
8. Eye Injuries: Foreign objects often find their way into eyes when putting up decorations, accidents in the kitchen and even dust and dirt from boxes packed away for a year.
9. Rashes: “Angel hair,” and artificial snow are beautiful to look at, but often lead to skin irritation and discomfort if handled improperly.
10. Stress: Even with the best of planning, the holidays can be filled with stress leading to headaches, insomnia, anxiety and a multitude of physical symptoms. 

When and Where To Seek Medical Care

Primary Care Physician, Walk-In Medical Center or Urgent Care Center

- Routine Primary Care or Non-Urgent Sick Visit -

Physical examinations

Health screening tests

Acute and chronic disorders

Sore throat, nasal congestion, flu

Ear infection

Coughs/colds

Stomach ache/nausea

Infections

Rashes

Minor cuts, bruises or injuries

Abrasions

Lacerations

Fractures

Sprains

Emergency Department

- An acute life-threatening illness or injury that could endanger one’s health or result in serious body harm or dysfunction if not treated immediately –

Chest pain or irregular heartbeat

Uncontrolled bleeding

Sudden or severe pain

Coughing up blood or vomiting blood

Difficulty breathing, shortness of breath

Sudden dizziness, weakness or change in vision

Weakness or numbness in arm or leg

Severe or persistent vomiting or diarrhea

Change in mental status

Allergic reactions with difficulty breathing

Lee Convenient Care Locations

Lee Convenient Care – Page Field

Open 7 a.m. to 7 p.m., Monday through Sunday

4771 S. Cleveland Ave.

Fort Myers, FL 33907

Phone: 239-343-9800

Lee Convenient Care – North

Open 7 a.m. to 7 p.m., Monday through Friday

13279 N. Cleveland Ave.

Fort Myers, FL 33903

Phone: 239-997-9733

Lee Convenient Care – Pine Island Road

Open 7 a.m. to 7 p.m., Monday through Sunday

1682 NE Pine Island Road

Cape Coral, FL 33909

Phone: 239- 424-1655

*Lee Convenient Care Centers will be open throughout the holiday season regular hours as noted above, with the exception of Christmas Day and New Year’s Day.  On these two days, individuals should seek help as needed at an Emergency Department.

Media contact:

Mary Briggs

239-851-0136

23-278-3900

mary@briggsrogers.com