Central Ozarks Medical Center

Tuesday, July 2, 2019

Dieting Mistakes to Avoid this Summer

Here at Central Ozarks Medical Center, our main priority is to make sure that you’re healthy! Along with the joys of summer, comes dieting for some people. Whether you’re trying to shed some winter weight or get swimsuit ready, here’s 7 dieting mistakes to avoid this summer. Need professional advice concerning your diet and health? Learn more about our practice and healthcare providers at the Lake of the Ozarks on our website at www.CentralOzarks.org. If you have any questions, please don’t hesitate to give our Lake of the Ozarks health clinics a call.

1. Don’t Skip Breakfast- Whether you’re busy or trying to cut back on calories, skipping breakfast won’t help you lose weight. You could be missing out on important nutrients that are essential to your health or you may end up snacking more throughout the day as a result (causing you to gain weight, instead of losing it).

2. Don’t Eat at Irregular Times- Eating your meals at regular times during the day is important when it comes to losing weight. Eating or snacking too late in the night (after dinner or outside of your regular sleep schedule) can lead to the calories that are being consumed stored as fat rather than being stored as burnable energy.

3. Don’t Forget to Exercise- A common mistake when it comes to dieting is only watching what you eat rather than combining healthy eating with regular exercise. Exercise isn’t confined to going to the gym though. For an exercise program, you’re likely to stick to, find an activity that you find enjoyable. Think outside of the box when it comes to exercising—some examples include taking a walk around your neighborhood, kayaking or dancing. Finding an exercise practice that you enjoy will help you stick to it!

4. Don’t Keep Junk Food in the House- When beginning your diet, get rid of tempting unhealthy food in your house. You’re probably less likely to drive to the store to buy a certain food while craving it than just walking to the kitchen to grab it. Instead, keep healthy snacks on hand to grab when you’re in need of something to tide you over until the next meal.

5. Don’t Focus Only on the Scale- Most people weigh themselves often while dieting to keep track of their progress. Many things can affect scale weight though. If you’re regularly exercising, a gain in muscle weight could balance out the fatty weight you’re losing. In addition, water weight may be affecting what the scale reads. A more effective way to measure your diet journey is to regularly measure your waist with a measuring tape and take pictures weekly or monthly to track your weight loss.

6. Don’t Ban Foods- Banning yourself from fatty or high calorie foods that you love is only going to make you crave them more. Instead, a more effective plan is to cut back how frequently you eat these foods but allow for a treat every once in a while. This will also help when you’re done with your diet. Instead of binging on a food post-diet, you’re likely to eat it in more moderation.

7. Don’t Cut Protein Out- Protein intake is very important when it comes to dieting. Consuming the right amount of protein can help decrease your appetite and calorie intake while increasing your metabolism and protecting your muscle mass while losing weight. High protein foods include: eggs, almonds, chicken and turkey breast, lean beef, broccoli, and oats.

If you’re trying to shed a couple pounds like summer, make sure you’re avoiding these dieting mistakes. Our health clinics in Mid-Missouri are here to help become your healthiest self. Part of having a healthy lifestyle is scheduling an annual health check-up. You can count on Central Ozarks Medical Center for affordable, quality healthcare. Find the closest location near you on www.CentralOzarks.org.

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

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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, June 28, 2019

The Sliding Fee Discount Program at COMC

Affording health insurance can sometimes be one of the hardest things to. Premiums can be outrageously expensive and if you have a job where health insurance isn't offered, buying it on your own can be really challenging. Our Lake of the Ozarks health clinics understands this. That is part of the reason why our Mid-Missouri health clinics accept patients with and without insurance and offer a sliding fee scale based on income and family size. Keep reading to learn more about this sliding fee discount program at Central Ozarks Medical Center.

The Sliding Fee Discount Program at COMC

Q: What exactly is the Sliding Fee Discount Program?

A: Central Ozarks Medical Center offers a discounted fee to patients based on their household size and household income. The Sliding Fee Program includes fees for medical, dental and behavioral health services.

Q: How do you qualify for this program?

A: To determine eligibility, COMC will need to ask you to bring in personal financial information. Any information we ask you for will be strictly confidential. None of your personal information, financial or medical, can be released without your written consent. The information we are asking for is used solely to determine household size and household income. Applications are effective for a one-year period. Sliding Fee Discount Program participants must complete an application annually Discount Program applications must be completed, signed and approved prior to services being provided. All participants are asked to notify COMC of income changes as soon as possible after the change occurs.

Q: What are some of the things I should be aware of before trying to apply for the Sliding Fee Discount Program?

A: As we said earlier, the information we are asking for is used solely to determine the household size and household income.

All patients under 19 years of age must have a Medicaid denial letter to be eligible for the Discount Program.

Household Size:

Household size includes all people living in your home EXCEPT for those you are not financially responsible for.
Marital Status is not a factor when determining household size.

Household Income

Household income includes ALL INCOME earned by ALL INDIVIDUALS COUNTED IN HOUSEHOLD SIZE.

Acceptable Forms of Proof of Income

Prior year’s tax return
Paycheck Stubs
W-2 or 1099 from prior year
Letter from employer showing Year-to-Date wages and dates of employment
Letter from Social Security, Veteran’s Affairs, Employment Office, etc.
Other proof of income may be accepted and will be determined on an individual basis

If you would like to learn more about the Sliding Fee Discount Program at Central Ozarks Medical Center, please do not hesitate to give us a call. All of our phone numbers and clinic locations can be found on our website at www.CentralOzarks.org. We hope you found this information helpful and we look forward to your call.

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, June 20, 2019

3 Tips for Staying Healthy at Work

We can all get stressed at work sometimes and that can absolutely affect your health. We can also get into bad habits such as eating poorly at our desks and not getting enough exercise each day. Our health clinics at the Lake of the Ozarks are here to give you a few tips for staying healthy at work. If you are feeling sick and are in need of a new doctor at the Lake of the Ozarks, consider Central Ozarks Medical Center. All of our phone numbers and locations can be found on our website at www.CentralOzarks.org.

3 Tips for Staying Healthy at Work

1. Be mindful of what you are eating for lunch at work.
While in the middle of a very busy workday, it can be so tempting to just have a pizza delivered or run to the nearest fast food restaurant for a quick bite, but you could just be looking for the most convenient option because you are in a rush. A nice healthy alternative to this could be to meal plan. At the beginning of each week, plan your meal for the week, you could make a delicious salad or a nice sandwich for yourself and have it ready to go for your work lunch versus eating something less healthy. This could end up saving you time and money and calories.

2. Check your posture throughout the day.
If you work at a desk all day, you could be straining your back and neck by leaning forward too much. Don't be afraid to get up and walk around or do some light stretching throughout the day. This could end up saving you from having unwanted neck and back pain. Take care of yourself.

3. Manage your work-related stress in healthy ways.
Many people might say they "stress eat" and work can be that cause of said stress, but there are healthier ways of dealing with work-related stress, such as:

Go for a walk around the building.
Journal your negative feelings and vent in a healthy way.
Exercise on a regular basis throughout the week and enjoy the endorphins.
Schedule some "you time" each week whether you either take some time to read a good book, go to a spa, etc.

Need to Make An Appointment?

We understand that work can be stressful and at the end of the day your health is very important. If you are feeling sick and are in need of new Lake of the Ozarks doctor, check out Central Ozarks Medical Center. All of our phone numbers and locations can be found on our website at www.CentralOzarks.org. Our goal is to lead the way the healthier communities and we have several health clinics throughout the Lake of the Ozarks area.

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Thursday, June 13, 2019

Things You Can Ask About When Trying to Find a New OB

Struggling to find the right OB or OB-GYN, as they are also referred to as can be really difficult. Our health clinics at the Lake of the Ozarks are here to give you a few things to ask about when trying to find a new OB. If you are in the process of looking for an OB at the Lake of the Ozarks, consider Central Ozarks Medical Center. You can learn more about our practice and providers on our website at www.CentralOzarks.org. If you have any questions, please give us a call.

Things You Can Ask About When Trying to Find a New OB

Flexibility with Appointment Scheduling
Ask about how long you have to book an appointment ahead of time and what their hours of operation are. Are they open on Saturdays ever or no weekends at all?

Whether or Not They Take Your Insurance
Here at Central Ozarks Medical Center, we accept patients with and without insurance and offer a sliding fee scale based on income and family size.

Availability of the Doctor and How Often or When You Can Call With Questions
When you are pregnant, it is likely that you will have many questions along the way, especially if this is your first pregnancy. You may not always think to ask these questions during your appointments so ask if the doctor is available for phone calls and how often that may be.

The Experience Level of the Doctor
There are doctors with a high level of experience and there are doctors with little experience who may just be starting their careers. Then, there are doctors who are somewhere in the middle. This is important to know. This person is supposed to your guide throughout your entire pregnancy, so don't be afraid to ask about it when searching for a new OB.

OB Providers at the Lake of the Ozarks

Here at our Mid-Missouri health clinics, we say knowledge and preparation can be key to enjoying your pregnancy. Our Lake of the Ozarks OB providers know that every birth is special and we are always privileged when chosen to guide a woman during their pregnancy and prenatal care. The ultimate goal the OB providers at Central Ozarks Medical Center is for your continued good health and the delivery of a healthy newborn. Our providers as well as their amazing staff of nurses will work to keep you informed and answer all of your questions from pregnancy confirmation to your post-partum check-up. We aim to lead the way to healthier communities and we would like for you to feel comfortable and at ease each and every time you interact with an OB at Central Ozarks Medical Center. To take a look at all of the OB providers at COMC, please visit our website at www.CentralOzarks.org and if you have any questions or would like to book an appointment, please give us a call, all our numbers and locations can be found on our site.

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

Friday, June 7, 2019

Superstitions About Pregnancy - Are They True or Not?

Congratulations! You just got the BIG news that you are pregnant! There must be SO many things going through your mind right now. Our health clinics at the Lake of the Ozarks encourage you to find an OB you can trust as soon as possible. The Lake of the Ozarks OB providers at Central Ozarks Medical Center want you to know that we understand how alone you can feel if you are pregnant and unable to find the RIGHT OB. We have experienced OBs who will work to keep you informed every step of the way through your pregnancy. There are a lot of superstitions out there about pregnancy and our Lake of the Ozarks health clinics are here to set the record straight in this week's blog.

Question: Does the shape and height of your belly have anything to do with determining the baby's sex?
Answer: People have been known to say, if an expecting mother is carrying high, then the baby will be a girl if they are carrying low than it will be a boy. This is not true. The shape and height of your stomach are justified by your muscle tone, uterine tone, weight gained, and the position the baby is in. The best way to tell the gender of your baby is to talk to your doctor about an ultrasound. Don't rely on superstition.

Question: Can the fullness of a pregnant woman's face determine the baby's gender?
Answer: Yes, every expectant mother gains weight during pregnancy, but every pregnancy is different. Some people may tell you your face is round, so you're having a girl. They may be correct, but it's just as likely they're incorrect.

Question: Does having heartburn mean you will have a hairy baby?
Answer: CNN also shows that in the second trimester of pregnancy, babies develop a coat of fine hair all over their bodies, called lanugo. Sometimes, in the third trimester, they shed it and eat it. A baby's first feces, in fact, can be digested remains of their own body hair.

Question: Can avoiding eating bananas increase your chances of having a girl?
Answer: CNN shows, in 2008 a study published in the journal Proceedings of the Royal Society Basked 740 women who were pregnant for the first time to describe their diets leading up to conception. The women in the top third of the study, calorie wise, had boys 56% of the time, among the third that consumed the fewest calories, 55% had girls.

Want to learn more about a healthy pregnancy and meet some of the Lake of the Ozarks OB Providers at COMC? Make an appointment today and see all the phone numbers and clinic locations we have for you to choose from at www.CentralOzarks.org. Once again, if you just found out you are pregnant, congratulations!

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

Serving Camdenton, Laclede, Pulaski, and Miller Counties

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

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