1. health and fitness
2. disease
3. cancer

Family Practice of Grand Island
Health Newsletter
Richard Fruehling, M.D.
Sara Graybill, M.D.
Steven Husen, M.D.
Zachary Meyer, M.D.
Gary Settje, M.D.
Rebecca Steinke, M.D.
Kenneth Vettel, M.D.
Chad Vieth, M.D.
Donald Wirth, M.D.
Jeanne Ross-Muhlbach, P.A.-C
Richard Waggoner, P.A.-C
Leslie Wolfe, N.P.-C
Issue 1: May/June 2015
What’s Happening In
May? It’s Time to Take
Control of Your Health
Better Sleep Month
Insomnia can include trouble falling asleep, staying
considered effective treatment for allergies. In addition, it
asleep, or not feeling rested when waking. This can
is important to avoid known triggers such as pollens,
be diagnosed by your provider after discussing
animals, and smoke.
symptoms. Sometimes a test will be ordered if sleep
Men’s Health Week June 15-21
Men can take daily steps to make their health a priority.
Celebrate Men’s Health Week in June by focusing on
these simple steps to be healthier and stronger.
With asthma, it is essential you realize when symptoms
apnea is questionable. This will be completed in a
sleep lab or in your own home to watch the breathing,
brain activity, and movement during sleep. You can
are getting out of control. You may hear wheezing, feel
tightness in the chest, feel short of breath, and cough is
improve insomnia by trialing these conservative
common. You may start needing your rescue inhaler
---Get sleep. Insufficient sleep is associated with chronic
treatment options on your own:
more often. If this is the case, it is important to be seen to
health conditions and accidents. Strive to get 7-9 hours of
*sleep only long enough to feel rested
discuss starting on a maintenance medication for asthma.
sleep per night.
*avoid coffee, tea, and any other caffeine before bed
---Quit any form of tobacco. This has immediate and long-
*keep your room dark, cool and quiet
term benefits. Also, avoid being around second-hand
*go to bed and get up at the same time every day
smoke that can cause similar health problems.
*establish a bedtime routine to unwind each evening
---Stay active. Adults should get at least 2 ½ hours of
*try not to nap during daytime hours
Simply put, a stroke is the term used when part of the
aerobic activity per week, and muscle strengthening
*do not look at your phone or other devices that give
brain dies because it goes without blood too long. A
activities that work all major muscle groups on two days
off light before bed.
stroke can be caused by either a clot or a bleed in the
There are medications to prescribe for insomnia, but
brain. Risk factors that increase chance of stroke include
per week.
---Eat healthy. Focus on fresh fruits and vegetables in your
diet, as well as lean sources of protein. Limit high calorie
drinks, excess sugars, salts, and fats.
try conservative treatment first. If medications are
Avoid using alcohol or drugs for short-term relief.
Asthma and Allergy Month
socially to tame stress. Avoid use of alcohol or other drugs
Spring is often a difficult time for allergy and asthma
that may be a “quick fix” for excess stress.
sufferers. It is important to start treatment at onset of
---See your provider. Men should be seen at least yearly
exacerbation rather than before becoming severe.
for a routine check-up. At this appointment, ask specifically
Medications for treatment of allergies may include
about
antihistamines, decongestants (short-term), nose
lab
work,
screening colonoscopy if appropriate.
immunizations,
and
using as a rescue medication, once already occurring.
Stroke Awareness Month
obesity, smoking, high blood pressure, diabetes, or
recommended, it is important to only take as directed.
---Manage Stress. Find support, stay active and connect
recommended
These are taken daily to prevent symptoms, rather than
sedentary lifestyle. Symptoms of stroke include one-sided
facial droop, numbness or tingling in the extremities,
trouble speaking, or change in mental status. It is
important to get help immediately if any of these occur.
Outcomes are better when treatment is prompt and
medications get started within 3 hours of onset. Stroke
prevention focuses on blood pressure, cholesterol, and
blood sugar control, BMI <30, and smoking cessation.
rinses and steroid nasal sprays. Antibiotics are not
PREVENTATIVE CARE
OBSTETRIC / NEW BORN CARE
ADOLESCENT / ADULT CARE
Family
Medicine
GERIATRIC CARE
MINOR INJURIES
LABORATORY AND X-RAY
www.familypracticegi.org 308-381-0162
2116 W. Faidley Ave. Ste 400
Grand Island, NE 68803
Diet
Crock Pot Chicken Taco Chili
This dish is perfect for any busy lifestyle! It is
packed with 17 grams of protein and 10 grams of
fiber. Plus, only a little over 200 calories per 1 cup.
Tastes great served over brown rice! Enjoy!
--1small onion, chopped
--1 (15.5 oz) can black beans
--1 (15.5 oz) can kidney beans
--1 (8 oz) can tomato sauce
--10 oz package frozen corn kernels
--2 (10 oz) can diced tomatoes with chilies
--1 packet reduced sodium taco seasoning
--1 tbsp cumin
--1 tbsp chili powder
--24 oz (3-4) boneless, skinless chicken breasts
--4 oz can green chili peppers, chopped
--1/4 cup chopped fresh cilantro
**Combine beans, onion, chili peppers, corn,
tomato sauce, diced tomato, cumin, chili powder
and taco seasoning in a slow cooker and mix well.
Nestle the chicken in, cover and cook on LOW for
10 hours or on HIGH for 6 hours. Half hour before
serving, remove chicken and shred. Return chicken
to slow cooker and stir in. Top with fresh cilantro.
Feel like you have done everything
in your power to lose weight and still
failing? Try these simple tricks to
optimize weight loss!
*Eat every 3-4 hours. When going
longer than this between meals, the
body is more likely to store the next
meal as fat rather than burning as
energy source.
*Increase protein. Protein builds lean
muscle and the more muscle your
body is composed of, the higher
your metabolic rate. This means
more calories burned throughout any
given day.
*Drink 64-80 ounces of water.
Without adequate water intake, the
body is not able to complete
necessary functions efficiently. Push
the water and leave behind the high
calories liquids.
*Do not eat within 3-4 hours of
bedtime. During sleep, your
metabolic rate drops to a low. When
Preventative
Screening:
Mammograms
you eat close to bedtime, those
calories are likely stored away
because your body does not have
immediate need for them. If you do
get a craving before bed, eat a food
high in protein rather than
carbohydrates.
*There are a few foods that have
been shown to naturally help with
weight loss. These include green tea,
hot peppers, legumes, and grapefruit.
Include these in your daily intake.
*Count calories. Until you track your
food intake, it is impossible to know
how much you are really taking in on
a daily basis. There are many apps
for smart phones that allow you to
monitor your daily food intake and
count calories. Another option is to
check food labels and write down
important nutritional facts as you go
throughout your day. Remember,
weight loss does not have to be
complicated; calories in should be
less than calories out (used in a day).
The goal with breast cancer screening is to
detect cancer early, before it has a chance to
grow or spread to nearby organs. The main
test used is a special kind of x-ray called a
mammogram. Currently, the American
Cancer Society recommends screening all
women age 40 – 69 every 1-2 years. It is also recommend that you see your
health care provider yearly for a clinical breast exam. During this exam your
provider will check for lumps, or abnormal breast tissue. Your provider may
recommend you get a mammogram earlier than age 40 if your risk for breast
cancer is increased because of family history. It is very important to be
compliant with these recommendations, as often symptoms of cancer do not
occur until advanced staging of the disease. Since a mammogram is considered
a screening test, most insurance companies cover the cost very well. Ask your
provider for his/her recommendations for you today!
PREVENTATIVE CARE
OBSTETRIC / NEWBORN CARE
ADOLESCENT / ADULT CARE
Family
Medicine
GERIATRIC CARE
MINOR INJURIES
LABORATORY AND X-RAY
www.familypracticegi.com 308-381-0162
2116 W. Faidley Ave. Ste 400
Grand Island, NE 68803