Teaming up for success - Gundersen Health System

Your Link to Wellness and Nutrition
Vol. 7, Issue 4
Winter 2008
“What’s Inside”
Page 2
Mental Health
Maintain Your Brain
Page 3
Steps to Prevent Falls
Page 4
Great American
Smoke Out
Staying Safe During
the Holidays
Page 5
Mind Quest
Getting Mommies
Movin’
Page 6
Winning Weighs ®
Reunion
Page 7
Be Mindful of What
You Are Eating
Recipe Modification
Nutrition Therapy
(608) 775-3447
Community & Preventive
Care Services
(608) 775-4717
wellness@gundluth.org
Teaming up for success
Whether you’re trying to lose
weight, stop smoking, or
increase your physical activity,
teaming up with a partner may increase
your chances of success. “Teaming up with
someone who can
offer mutual support
and encouragement
can be very beneficial
when you are trying
to make a lifestyle
change such as quitting
smoking,” says
Randy Schiesser,
counselor with the
Employee Assistance
Program at
Gundersen Lutheran.
“Having someone to
call that can help
motivate or support
you when you don’t
want to exercise or are
craving a cigarette is a good way to keep
you on track.” Research suggests that people
who had an exercise buddy were more
successful at losing weight. Buddies know
they can count on each other for support
whether they are working out together,
cooking together, or watching each other’s
children while the other goes to the gym.
When choosing a buddy to help reach your
goals, keep the following in mind:
• Choose a buddy who has similar goals
as you and has a similar commitment
to reaching those goals.
• Choose a buddy whose schedule will
mesh with yours and make an up front
agreement about how
much time and energy
you are both willing to
put into the partnership.
• If choosing an
exercise buddy,
make sure they
exercise at a similar
intensity as
you.
• Record your shortterm
and longterm
goals and
remind each other
of what you’re
both trying to
accomplish.
This edition of Prevention Connection
shares resources for you to get healthy or
stay healthy. Whether you have a buddy,
formal support through a program or work
best on your own, it is important to try
different types of programs and select what
works best for you.
We extend a holiday wish to you and your
family. Here’s to a safe and happy holiday
season and a healthful new year.

Mental Health
Physical Activity: Good for Your Mental Health Too
Have you ever heard that 30 minutes
of moderate physical activity
most days of the week is good for
you? Being active and exercising may be a
natural anti-depressant. Depression and
anxiety are conditions that have caught the
attention of consumers and drug companies
alike. Advertising, coupled with society’s
desire for a quick fix, have reshaped how
depression is treated. Since the 1970s,
researchers have been looking at exercise in
the treatment of depression, and studies
consistently show exercise and physical
activity may be as effective in decreasing
mild to moderate depression as more
traditional treatment.
Exercise has been consistently shown to be
a viable treatment option. Unlike drug therapy,
exercise has positive side effects including
improved cardiovascular health, muscular
strength and endurance. It improves
mood by increasing key neurotransmitters
such as norepinephrine, serotonin, and
dopamine. Exercise is also significantly less
expensive than traditional treatments.
Research has also shown it doesn’t matter
what type of exercise people engage in;
aerobic exercise or weight-training activities
have equal antidepressant effects.
Additionally, the same amount of physical
activity recommended for general health,
30 minutes of moderate intensity on most,
if not all days of the week has been shown
to be effective.
Even though the beneficial effects of exercise
on depression are well-documented, the
general public isn’t always aware of it, and
healthcare professionals don’t always
recommend it.
Pharmaceutical companies spend significant
amounts of money promoting anti-depressant
medication as the answer to depression.
Education about the positive mental
health effects of physical activity and
exercise are most important. According to
research, many patients experience the
greatest antidepressant effects from a treatment
plan that includes a combination of
treatment options. This means using
exercise in conjunction with medication or
psychotherapy will be better than any single
treatment used alone.
The most important tip for you to help
improve your mental health is to choose an
enjoyable activity that fits into your daily
routine. There are countless opportunities
to be active, so find the best fit for you and
keep your body moving!
Tips to stay active
indoors during cold
winter months:
• Utilize your living
environment!
Make laps inside
your home. If
there are stairs,
take a few trips
up and down.
While watching
television, walk
in place either
standing or
sitting in a chair.
• Walk in a local
mall or shopping
center.
• Continue to
perform daily
tasks such as
cleaning,
vacuuming,
laundry, or
reorganize a
closet.
• Play cards or
other board
games to keep
the muscles in
the hands and
fingers lose and
strong.
• Watch and
participate in an
exercise routine
on television.
2
Maintain your brain
Most of us have probably misplaced our share of pencils
or keys, had trouble finding our car in a crowded mall
parking lot, or realized we forgot to purchase that jar of
peanut butter at the store once we’ve returned home. You
can prevent this type of memory loss by using certain
techniques.
Try these techniques to help your memory:
• Meaningfulness – Does it make sense to you? Don’t
just memorize.
• Organization – Put it in order.
• Association – Relate what you want to learn with
something you already know.
• Visualization – Images (objects or events) are more
memorable than words.
• Concentration – If you want to remember something,
you must pay attention to it.
• Repetition – Rehearse what you want to remember.
• Relaxation – High anxiety interferes with recall and
performance.
In addition to these techniques, staying mentally and
physically active and eating a nutritious diet will help
your brain function properly.

Physical Activity
Take the necessary steps to prevent falls
Every year in the United States, more than one third
of adults over the age of 65 fall. Falls can result in
moderate to severe injury, or even death. While all
falls cannot be prevented, it is a good idea to examine
your own living environment or that of a loved one to
make sure the area is safe. It is also important to be physically
active every day which can help decrease your risk of
falling and improve your day to day function.
by Linda Larson, MS, RCEP, Gundersen Lutheran
exercise physiologist and wellness education specialist.
Choose from three levels of safe, gentle and effective
exercises:
Level I – Warm-up your muscles and joints with
30 minutes of seated exercises.
Here are some tips to help prevent falls indoors and
outdoors:
• Review a Falls Checklist. Go through each room in
the living environment to determine what changes
need to be made to improve safety. Contact
Gundersen Lutheran’s Community and Preventive
Care Services Department to receive a free copy of
the Falls Checklist, (608) 775-3964 or (800) 362-
9567, ext. 53964.
• During the winter, shovel sidewalks and driveways;
spread sand or salt on pavement to reduce slippery
patches of ice.
• Pay attention to footwear. Choose a shoe that does
not have a slippery bottom and provides good ankle
support.
• Make sure that walkways inside and outside the home
are well lit and are free of debris or other objects.
Double check that handrails are securely fastened.
• Have a discussion with your healthcare provider to
review the list of medications you are currently taking
to make sure none are interacting and increasing the
risk of dizziness or loss of balance.
• Incorporate physical activity into your daily routine
to improve strength and flexibility. Go for a walk, do
gentle stretches, clean the house, go shopping, run
errands, or participate in an exercise routine on television.
Always consult a healthcare provider before
engaging in new physical activities.
Level II – Increase your strength and flexibility
with 30 minutes of seated and standing
exercises.
Level III – Learn to use resistance bands and
develop overall body strengthening.
Swing Into Shape is available on VHS or DVD. For
ordering information, contact Community and
Preventive Care Services, 608-775-4717 or
(800) 362-9567, ext. 54717.
Updated exercise videos are here!
Gundersen Lutheran’s Community and Preventive
Care Services Department is excited to announce the
updated version of the Swing Into Shape video series! Feel
better and move better with these physician approved
exercises. The exercise routines are designed and narrated
3

Wellness
Commit to quit during The Great American Smoke Out
Thursday, November 20, 2008
Quitting smoking is not easy, but it can be done.
By using at least one of the ways listed below,
you can double your chances of being successful
by quitting for good!
Self-help materials are available to help you quit, no matter
where you are in the process. These materials can help
you learn how to prepare to quit, develop strategies to
help with cravings, and prevent relapse once you have
quit. The self-help materials offer proven methods that
are easy to follow and help keep you motivated. Check
www.cancer.org for self help materials.
Support programs can be in variety of forms – group
smoking cessation programs, telephone counseling programs,
or support groups. The national tobacco quit line
number is (800) QUIT NOW (784-8669). Telephone
counseling is free and confidential. You can also contact
Susan Lundsten, Gundersen Lutheran wellness education
Stay Safe During the Holidays
specialist, for more information about tobacco cessation
resources at Gundersen Lutheran by calling (800) 362-
9567, ext. 55442.
Nicotine replacement therapy and other smoking cessation
medications can help relieve withdrawal symptoms
that can occur when a person stops smoking. Using medications
or products can increase your chance of quitting
for good. The seven FDA approved products are: nicotine
patch, nicotine gum, nicotine lozenge, nicotine
inhaler, nicotine nasal spray, Zyban and Chantix. Talk to
your doctor about what medications may be helpful for
you.
Quitting smoking is the best thing you can do to
improve and protect your health!! Start today or consider
the Great American Smoke Out to start your life as an
ex-smoker!
4
The holidays are right around the corner!
Responsible drinking habits should be practiced
all year round, but it’s especially important to be
safe during the holidays as the number of social gatherings
involving alcohol increase.
To practice safe drinking habits; if you choose to drink
alcoholic beverages:
• Set a limit to the amount of drinks you will consume
and stick to it.
• Avoid drinking games, as they quickly increase the
amount of alcohol in your body.
• Count your drinks.
• Pace yourself to one drink per hour.
• Alternate between drinking an alcoholic beverage
and a glass of water.
• Abstain for the night, and volunteer to be the designated
driver.
• Drink a look-alike drink.
For a fun nonalcoholic alternative, try these recipes:
Shirley Temple
Ingredients
4 oz lemon-lime mix
3 oz 7-Up ® soda
1 slice orange
1 maraschino cherries
3 - 5 drops grenadine syrup
Directions:
Combine all of these ingredients into a cocktail shaker with
crushed ice and shake well. Pour into an iced tulip glass and
garnish with a slice of orange speared through a cocktail
sword with a maraschino cherry. Add a colored straw.
Lemon Sherbet Punch
Servings: 4
Ingredients:
4 cups lemon sherbet
1 cup frozen lemonade concentrate, thawed
3 cups warm water
Ice cubes
Lemon slices
Directions:
Place sherbet in mixing bowl. Using mixer on low, add lemonade
concentrate and water. Mix well for 2-3 minutes then
refrigerate. Serve in tall glasses with ice and garnish with
lemon slices.

MindQuest
Wellness
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Calling all new moms and moms-to-be!
According to the American College of Obstetricians and
Gynecologists, being active for at least 30 minutes on
most, if not all days of the week, can benefit your health
during pregnancy. Staying active can:
Help reduce backaches, constipation, bloating and
swelling.
• Help prevent or treat gestational diabetes.
• Increase your energy.
• Improve your mood.
• Improve your posture.
• Promote muscle tone, strength and endurance.
• Improve sleep patterns.
A new tool has been developed to help. “Moms Get
Moving: Exercise For Pregnancy and Beyond” is an exercise
video that promotes muscle strengthening and flexibility,
all part of a healthy exercise routine. The exercise routine
provides gentle exercises that will help you feel strong
and energized during and after your pregnancy. “Moms
Get Moving: Exercise For Pregnancy and Beyond” was
designed by a Gundersen Lutheran registered clinical
exercise physiologist and demonstrated by wellness education
specialists.
“Winning Weighs after Baby” is Gundersen Lutheran’s
tried and true weight management and lifestyle modification
program with a tender touch. Participants will enjoy
a relaxed environment that is ‘baby friendly’ and geared
for a new mom. This is a great time for mom to take care
of herself soon after the birth of her baby. Babies up to
six months are welcome to join mom during the class.
The program is conducted by Gundersen Lutheran registered
dieticians.
Before beginning any exercise or weight loss program,
talk with your healthcare provider to make sure you do
not have any obstetric or health condition that would
limit your activity level.
Exercise videos and weight management options are
available by contacting Gundersen Lutheran’s
Community and Preventive Care Services Department at
(608) 775-4717 or Nutrition Therapy Department at
(608) 775-3447.
5

A great summer get together
Nutrition
This year’s Winning Weigh’s
Reunion, held outdoors at
the Gundersen Lutheran -
Onalaska Clinic on Thursday, Aug.
14, was a great success. All who
attended were able to enjoy many
different food samples, demonstrations,
500 Club ® member booths
and good company!
Highlights from the event include…
• Smoothie demonstrations and
samples loaded with nutrition!
• Lessons on how to grill tilapia.
The tilapia was donated by The
People’s Food Co-Op. Laurie
from Laurie’s in the Kitchen
(visit – www.lauriesinthekitchen.com
for more information) lead the grilling
demonstration and served the tilapia with her tasty
teriyaki sauce.
• Tips from the dietitian on mindful eating, hydration
(light and fresh lemonade samples were provided)
and “power foods” (sampled a veggie dip
with homemade pita chips)!
• Local farmer’s market leaders were present to share
information about buying local produce!
• Tasty food samples from the following 500 Club
members:
– The Dragon – ginger chicken dish
– WTC – grilled chicken with various dressings
to compliment the chicken
– McDonald’s – Apple dippers
– Culver’s – Lemon ice
– Pickerman’s – Assorted sandwiches
– Quillin’s – Bean salad
In addition, lots of great recipe ideas were available. The
Cheese Corner donated meal coupons. McDonald’s also
donated salad coupons and Culver’s provided free
lemon ice coupons. Our fun-filled evening came to a
close with a door prize drawing that included:
– Gift certificates donated by Fayze’s and
Schmidty’s
– Go green bags and coupons for fresh herbs
donated by Quillin’s
– Gundersen Lutheran sweatshirts
– YMCA passes
Thank you to all who attended and participated in this
exciting event! For those of you that were unable to
attend, we hope to see you next year!
6

Nutrition
Be mindful of what you are eating
Eating mindfully means eating while being aware.
When you pay attention to your food – really pay
attention – you begin to notice all sorts of wonderful
aspects of the food, and you become aware of how
much you’re putting into your body. Mindfulness is simply
the moment-by-moment awareness of life. But it’s not
always so simple. You can easily get caught up in your
own thoughts and self-talk that you are scarcely aware of
life as it passes you by. This is very true of eating. You eat
meal after meal, snack after snack, barely aware of what
you’re eating and how much you’re consuming.
Tips for practicing mindfulness:
• Declare an area in your home for eating, preferably
the kitchen and dining room where you can focus.
• Have a well balanced meal present before you begin.
• Pause and take a few deep breaths to become more
present. Be grateful for the food, and the ability of
your body to use this food.
• Note the sensation of hunger in your body. How
hungry are you? What is your mind saying about the
food?
Recipe modification,
altering a traditional holiday dish
Original Green Bean Casserole
Ingredients
2 Tbsp butter 2 Tbsp all purpose flour
1 tsp salt 1tsp white sugar
¼ cup onion, chopped
1 cup sour cream
16 0z bag frozen green beans (or 3 14.5 oz cans) ½ cup cracker crumbs
2 cups shredded cheddar cheese
1 Tbsp melted butter
• As you bring food to your mouth, slow down and
become aware of your movements.
• Concentrate on the taste and smell of the food and
the act of eating. Don’t do anything else while you’re
chewing. If you notice your mind drifting from the
experience of eating, gently remind yourself to return
to the present. It takes practice.
• Keep chewing until the food is uniformly smooth.
Use this consistency of the food as a signal to swallow.
• Listen to your body. Identify how your body tells you
when it is full. Are you enjoying the taste of the food?
Pay attention to hunger pains, a rumbling stomach,
your energy level and movement, body posture and
muscle tension. If you don’t respond, your body may
stop giving you important information about how it
is doing. Respect the signal of feeling full.
Begin practicing this on a typical day so that you may use
this skill during holiday events when wondering how
much you should eat. When you are aware of your body
and trust the natural process, it is much easier to stop
when feeling contently full.
Preparing nutritious meals for you and your family is important to promote and maintain good health. To be successful
in modifying recipes, the flavor of the meals needs to be retained as you decrease fat, sugar or salt and
increase fiber. In each edition of Prevention Connection, we will provide a recipe make-over for you to try at home
that has been tested by Gundersen Lutheran Registered Dietitians and their families. Enjoy!
Healthy Green Bean Casserole
Ingredients
1 Tbsp light butter 2 Tbsp all purpose flour
1 tsp salt 1/8-1/4 tsp ground pepper
1 tsp granulated sugar ½ cup onion, chopped
1 garlic clove, minced 1 cup low fat sour cream
16 oz bag frozen green beans (or 3 14.5 oz cans) ½ cup cracker crumbs
1 cup shredded mozzarella cheese Cooking spray
Preparation
1. Preheat oven to 350 degrees F. Coat a 9 x 9 baking dish with cooking spray.
2. Melt 2 Tbsp butter in large skillet over medium heat. Stir in flour until smooth
and cook for one minute. Stir in salt, sugar, onion and sour cream. Add green
beans and stir.
3. Place mixture into baking dish. Spread cheese on top. In a small bowl, toss
together cracker crumbs and 1 Tbsp melted butter; sprinkle over cheese.
4. Bake for 30 minutes or until top is golden and cheese is bubbling.
Nutrition information per serving (10 servings)
215 calories, 16 g fat, 840 mg sodium, 9 g carbohydrate, 8 g protein
Preparation
1. Preheat oven to 350 degrees F. Coat a 9 x 9 baking dish with cooking spray.
2. Melt 2 Tbsp butter in large skillet over medium heat. Stir in flour until smooth
and cook for one minute. Stir in salt, ground pepper, sugar, onion, garlic and
sour cream. Add green beans and stir.
3. Place mixture into baking dish. Spread cheese on top followed by cracker
crumbs.
4. Bake for 30 minutes or until top is golden and cheese is bubbling.
Nutrition information per serving (10 servings)
110 calories, 4.5 g fat, 3270 mg sodium, 12 g carbohydrate, 6 g protein
7

1900 South Avenue
La Crosse, WI 54601
www.gundluth.org
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Did You Know?
Prevention Connection
Thursday, November 28 is the Great American Smoke Out
It is important to be physically active every day to help decrease your risk of falling and improve your day to day
function.
You can prevent some types of memory loss by using certain techniques.
The 500 Club ® is a healthy eating program coordinated by Gundersen Lutheran registered dietitians and recommended
by physicians.
For more information on these topics see the articles inside this newsletter.
A newsletter filled with more great information!
Gundersen Lutheran Nutrition Therapy is joining forces with Gundersen Lutheran Community & Preventive Care
Services to bring you this new consolidated newsletter Prevention Connection. Now, along with news on exercise and
other activities, community events, preventive care, stress management, our healthy living programs such as Shoe
Crew and Minutes in Motion, upcoming educational events, health fairs, and health tips, you will get all the news
about Winning Weighs®, 500 Club®, recipes, tips and other nutrition-related topics.
Answer to MindQuest
“Wisdom consists of knowing what to do with what you know.”
8
– Unknown
Contributors:
Sarah Havens
Tia Bastian
Paula Jacobson
Linda Larson
Susan Lundsten
Kathy Stuempges
Brenda Rooney
Jessica Boland
Diane Kelbel
Andrea Lola
Christie Harris