Central Ozarks Medical Center: May 2019

Friday, May 31, 2019

June is National Fruits and Vegetables Month!

Did you know that the month of June is National Fruits and Vegetables Month? Our health clinics at the Lake of the Ozarks did. In this week's blog, our Lake of the Ozarks health clinics are going to point out the health benefits of eating certain fruits and vegetables in honor of this special month. To keep your health up and get your annual checkup booked for this year, if you haven't already, call Central Ozarks Medical Center. We have several health clinics throughout the Lake of the Ozarks area, all of which can be found on our website at www.CentralOzarks.org.

June is National Fruits and Vegetables Month!

Source: https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits

Fruit

Eating fruits have possibly been known to:

Reduce your risk of stroke.
Protect against certain cancers.
Keep your calorie count for the day down.
and so much more...

Vegetables

Source: https://www.choosemyplate.gov/vegetables-nutrients-health

"Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories."

We hope you enjoyed learning more about the health benefits of fruits and vegetables. We hope you are able to work both fruits and vegetables into your daily diet so you can experience the health benefits for yourself. Speaking of being healthy, Central Ozarks Medical Center aims to lead the way to healthier communities. Central Ozarks Medical Center is a Federally Qualified Health Center and strives to deliver quality healthcare to our communities. As a FQHC we are non-profit and focus on medically underserved communities and bringing affordable healthcare to all.

Beyond having excellent, Board Certified Providers, several recent studies have found that patients who regularly use community health centers, like Central Ozarks Medical Center, have lower total annual healthcare costs when compared to patients who use other primary care providers, such as HMOs, hospital outpatient units or private physicians.
On an average, these studies show that the cost associated with using a community health center is 22% to 33% less expensive than using other healthcare models.

Learn more about us and visit our website at www.CentralOzarks.org.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

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For Appointments Call
573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.765.2510 -- Dental

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Friday, May 24, 2019

Eat GOOD, Eat HEALTHY This Memorial Weekend

Our health clinics at the Lake of the Ozarks understand how tempting it can be to eat a bunch of fried food slathered in grease on holiday weekends, but the reality is you don't have to do that to have something delicious and satisfying. Our Lake of the Ozarks health clinics have a goal of leading the way to healthier communities and we are here to give you a couple of healthy recipes we found online to enjoy this Memorial weekend. To keep your health in check, you should consider having your annual checkup done, if you haven't already, call COMC for your next appointment. Our phone numbers and locations can be found on our website at www.CentralOzarks.org.

Source: https://www.cookingclassy.com/steak-kebabs/

Steak Kebabs

Ingredients

Marinade
1/4 c olive oil
1/4 c soy sauce
1 1/2 tbsp fresh lemon juice
1 1/2 tbsp red wine vinegar
2 1/2 tbsp Worcestershire sauce
1 tbsp honey
2 tsp Dijon
1 tbsp garlic
1 tsp freshly ground black pepper

Kebabs
1 3/4 lbs sirloin steak (look for thicker steaks), cut into 1 1/4 inch pieces
8 oz button or cremini mushrooms , halved (unless they're really small, keep those whole)
2 - 3 bell peppers , cut into 1 1/4-inch pieces
1 large red onion diced into chunks (about 1 1/4-inch)
1 Tbsp olive oil , plus more for brushing grill grates
Salt and freshly ground black pepper
1/2 tsp garlic powder
10 wooden skewer sticks soaked in water for at least 30 minutes

Instructions

For the marinade:

In a mixing bowl whisk together all marinade ingredients.

For the kebabs:

Place steak into a gallon size resealable bag. Pour marinade over steak then seal bag while pressing out excess air and massage marinade over steak. Transfer to the refrigerator and allow to marinate 3 - 6 hours.

Preheat a grill over medium-high heat to about 425 degrees (partway through preheating clean grill grates if they aren't already clean). With veggies on cutting board, drizzle with oil and lightly toss to coat (I actually don't toss the onion because I like it to stay in chunks, when you thread the onion on layer in chunks about 2 - 3 slices so they don't burn up). Sprinkle veggies evenly with garlic powder and season with salt and pepper. To assemble kebabs layer steak and veggies onto kebabs in desired order, work to fit 4 steak pieces onto each kebab. Brush grill grates lightly with oil. Place kebabs on grill and grill until center of steak registers about 140 - 145 degrees for medium doneness, turning kebabs occasionally, about 8 - 9 minutes. Let rest for a few minutes then serve warm.

Recipe source: Cooking Classy

Source: https://www.twopeasandtheirpod.com/blueberry-strawberry-jicama-salsa/

Blueberry, Strawberry & Jicama Salsa

Ingredients

1 cup fresh blueberries
1 cup diced strawberries
1 cup diced jicama
1/3 cup chopped cilantro
1/4 cup finely chopped red onion
2 tablespoons finely chopped jalapeno pepper stemmed and seeded
Juice of 1 large lime
Salt to taste
Tortilla chips for serving

Instructions

In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. Stir until well combined. Season with salt, to taste. Serve with tortilla chips at room temperature or chilled.

Note-this salsa is also great with grilled fish or chicken. It is best eaten the day it is made.

We hope you take some time this Memorial Weekend to remember those brave men and women who sacrificed their lives for this country and the freedoms we enjoy. Central Ozarks Medical Center hopes you enjoyed reading this blog and hearing about healthier options for the holiday weekend. Remember to schedule your annual health check-up, call on one of our health clinics in Mid-Missouri listed below.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, May 16, 2019

5 Reasons to WALK the WALK 🚶‍♀️

As you probably already know, walking is good for you, but do you know exactly how good? Our health clinics at the Lake of the Ozarks are here to explain how good walking is for you by giving you a few reasons to walk as much as possible. If you are searching for a new doctor at the Lake of the Ozarks or just need a second opinion on a certain health issue you may be having, call Central Ozarks Medical Center. We have several locations at the Lake of the Ozarks and Richland areas and all of the phone numbers and locations can easily be found on our website at www.CentralOzarks.org.

WALK the WALK To...

To strengthen your heart and for a good source of cardio exercise.

Getting regular cardio exercise is an important part of maintaining a healthy heart. Cardio exercise - such as walking - helps reduce high blood pressure (which lowers the risk of a stroke). It also helps increase levels of good cholesterol and decrease levels of bad cholesterol.

Give yourself more energy!

You might be surprised to learn that walking is an excellent way to boost your energy levels naturally. Every cell in your body benefits from the increased circulation and oxygen supply generated by going on a brisk walk. Though it may sound counter-intuitive, try to get outside and get moving the next time you're feeling drowsy.

To burn off calories and lose weight.

Walking is an excellent way to burn additional calories throughout the day, which helps boost your metabolism and makes it easier to lose weight. If you've been looking for an easy, low-impact way to up your activity level and potentially shed a few extra pounds, walking could be the perfect solution.

Decrease your chances of getting dementia.

Dementia affects thousands of aging adults in the United States. Characterized by increasing forgetfulness and loss of long-term memory, dementia can be a heartbreaking disease. Some studies have shown that seniors who walk a few miles per week are less likely to lose their memory as the years pass. It's never too soon to start!

To tone your muscles and enjoy a healthy body type.

By giving them regular exercise, walking is a great way to tone the muscles in your calves, thighs, and rear. If you focus on maintaining a straight posture while you walk, you'll also help tone your waist and abdominal muscles. Incorporating hills into your route will help you tone your muscles even more. (As an added bonus, keeping your legs toned will help prevent the appearance of varicose veins.)

Stay healthy and do your best to take care of yourself, part of that is scheduling your annual health check-up. Do so with a healthcare provider at the Lake of the Ozarks you can trust. Central Ozarks Medical Center has been in the business of providing affordable, quality healthcare to this area since 1979. To learn about the different services we provide, visit www.CentralOzarks.org.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, May 9, 2019

5 Brilliant Ways to STAY HYDRATED

According to the CDC via the Huff Post, in 2013 they found that 43 percent of Americans drink less than 4 cups of water per day! Lack of water leads to dehydration, which can in result lead to dry skin and sometimes even acne or wrinkles. It is important to keep in mind that there are more things that can lead to dehydration other than just not drinking enough water, such as vomiting, excessive sweating, or drinking too much alcohol. The main point our health clinics at the Lake of the Ozarks want you to know is that it is vital you try to drink 8 glasses of water a day that are 8 ounces each. Dehydration can lead to health problems you don't want. If you find yourself in need of a doctor at the Lake of the Ozarks, whether you live here or are on vacation here for the season, consider Central Ozarks Medical Center. Keep reading for 5 brilliant ways to stay hydrated.

1. Set your timer for every hour you plan to drink water.
On particularly busy days, the hours may seem to pass without you even realizing it. Before you know it, the day may be half over - and you'll have barely drunk anything! Setting an hourly timer on your watch or phone and drinking a glass of water every time it goes off can be a helpful way to help you remember to drink throughout the day.

2. Drink at least 1 glass of water before you eat breakfast, lunch, or dinner.
Many people don't realize this, but thirst can frequently be mistaken for hunger. Drinking a glass of water before meals can help fill your stomach, making you less likely to overeat. Drinking a glass of water before reaching for a snack (especially a dehydrating one!) can be beneficial as well.

3. Drink an 8-ounce glass of water every morning.
Since we typically don't drink very much (if anything) during the night, most of us are dehydrated by the time we get up in the morning. Counteract this by drinking a full glass of water first thing in the morning - even before breakfast.

4. Drink water CONSISTENTLY throughout the day.
Thirst is your body's natural indicator of dehydration - by the time you feel thirsty, you're already at least a little dehydrated. Try to remember to drink consistently throughout the day, even when you don't consciously feel thirsty.

5. You can EAT your water too.
The foods you eat can impact your overall hydration level. Eating wet, moist foods (such as fruits and soups) can help you stay hydrated, whereas dry foods (such as nuts and chips) can actually contribute to overall dehydration.

Stay Hydrated With Central Ozarks Medical Center

Again, if you find yourself needing a physician at the Lake of the Ozarks, whether you are a full-time resident of the area or you are here on vacation, you should consider Central Ozarks Medical Center. Our Family Practice Providers see patients of all ages for a variety of illnesses, injuries, and ailments. Call today for your appointment our locations and phone numbers are listed below.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Wednesday, May 1, 2019

Enjoy the Health Benefits of Asparagus During National Asparagus Month!

Did you know that the month of May is known as National Asparagus Month? Our health clinics at the Lake of the Ozarks are happy to tell you that asparagus can actually provide quite a few health benefits, such as:

A low calorie count
Healthy pregnancy support
Antioxidants
...and much more.

In honor of this special month, our Lake of the Ozarks health clinics are here to share with you a few healthy asparagus recipes we found online. In the spirit of being healthy, contact a doctor you can trust for you and your family and consider Central Ozarks Medical Center. You can really benefit by establishing a family doctor. Central Ozarks Medical Center Primary Care Providers see patients of all ages for a variety of illnesses, injuries, and ailments.

Healthy Asparagus Recipes

Source: https://www.allrecipes.com/recipe/272891/asparagus-leek-and-potato-soup/?internalSource=staff%20pick&referringId=1079&referringContentType=Recipe%20Hub

Asparagus, Leek, and Potato Soup

Recipe by: KendraVanHam

Ingredients

3 tablespoons butter
1 bunch asparagus, ends trimmed and stalks cut into small pieces
4 medium leeks, sliced, white parts only and thoroughly washed
2 medium red potatoes, peeled and diced
1 large shallot, thinly sliced
2 cloves garlic, freshly minced
3 tablespoons all-purpose flour
2 cups warm water
1 (14.5 ounce) can low-sodium chicken stock
1 cube chicken bouillon
4 tablespoons sour cream, or as desired
1 pinch paprika, or to taste
ground black pepper to taste

Directions

Heat butter in a large soup pot over medium heat. Add asparagus, leeks, potatoes, shallot, and garlic. Cook and stir until potatoes are soft but not mushy, about 5 minutes.

Add flour to the pot with the vegetables and stir until thoroughly coated, making sure not to burn them. Add warm water, chicken stock, and bouillon cube. Bring soup to a simmer and cook for 20 to 25 minutes.

Carefully transfer hot soup to a food processor and blend to desired consistency. Ladle soups into bowls and garnish with sour cream, paprika, and pepper.

Source: https://www.allrecipes.com/recipe/228824/lemon-asparagus-risotto/?internalSource=staff%20pick&referringId=1079&referringContentType=Recipe%20Hub

Lemon Asparagus Risotto

Recipe by: stefychefy

Ingredients

20 fresh asparagus spears, trimmed
4 cups low-sodium chicken broth
2 tablespoons olive oil
1 small onion, diced
1 stalk celery, diced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 clove garlic, minced1 cup arborio rice
1/2 cup dry white wine
1/4 cup freshly grated Parmesan cheese
2 tablespoons lemon juice
Loose Lemons 1 Each
1/2 teaspoon lemon zest

Directions

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add asparagus, cover, and steam until tender, about 5 minutes. Cut asparagus into 1-inch pieces; set aside.

Heat chicken broth in a saucepan over medium heat; keep at a simmer while preparing risotto.
Heat olive oil in a large skillet over medium heat. Cook and stir onion and celery until vegetables are tender, about 5 minutes. Season with salt and black pepper. Stir in garlic and arborio rice; cook and stir until rice is lightly toasted, about 5 more minutes.

Pour white wine into rice mixture, stirring constantly, until liquid is evaporated, about 5 minutes. Stir chicken broth into rice, one ladleful at a time, allowing liquid to absorb completely before adding more while stirring constantly, about 20 minutes. Add asparagus and stir.

Remove from heat and mix in Parmesan cheese, lemon juice and lemon zest. Serve immediately.

Source: https://www.allrecipes.com/recipe/214931/oven-roasted-asparagus/

Oven-Roasted Asparagus

Recipe by: swedishmilk

Ingredients

1 bunch thin asparagus spears, trimmed
3 tablespoons olive oil
1 1/2 tablespoons grated Parmesan cheese (optional)
1 clove garlic, minced (optional)
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon lemon juice (optional)
Loose Lemons 1 Each

Directions

Preheat an oven to 425 degrees F (220 degrees C).

Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.

Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.

The goal at Central Ozarks Medical Center is to lead the way to healthier communities. We would like to encourage health in all aspects of life. To learn more about our healthcare facilities at the Lake of the Ozarks, visit our website at www.CentralOzarks.org.

Central Ozarks Medical Center
Keeping Lack of Insurance From Being a Roadblock to Quality Healthcare

Serving Camdenton, Laclede, Pulaski, and Miller Counties