Habits to Get Rid of in 2018

With 2018 right around the corner, you probably are looking for different ways to try and lose weight in the New Year. Don't over do it though. The key is finding the path to being healthy that works for YOU. In this blog, our health clinics at the Lake of the Ozarks are here to highlight a few habits to give up in 2018.

Habits to Get Rid of in 2018

Habit # 1
Not sleeping enough.
You should try to get 7 to 8 hours of sleep per night. Not sleeping enough can lead to weight gain and unwanted stress.


Habit # 2
Obsessively calorie counting.
Yes, calorie counting can be a great tool, but it doesn’t cover everything. You could eat 500 calories of bacon and 500 calories vegetables and get 2 completely different results. Your body needs specific nutrients and it is possibly to calorie count too much.

Habit # 3
Sitting around the house every night, watching TV while snacking.
While everyone deserves a little relaxation time, you don’t want to get in the habit of being so inactive you never work out anymore. Try to make it a goal to work out at least 2 to 3 times per week. Sitting around snacking too much can lead to weight gain and increased stress level you don’t want.

Kind Reviews on Central Ozarks Medical Center

I have seen all 4 doctors in the Richland office during my pregnancy and would recommend ALL of them to anyone looking for a doctor. As a plus sized woman, I am always nervous about how I will be treated by doctors because of some very negative experiences I've had with other places in the past. However, the doctors in this office have been nothing but respectful, knowledgeable and helpful to me.


I like going to them way better than Lebanon and Phelps. They treat you like a person rather than a number. You get seen quicker than just sitting around half the night or day and I have 3 girls that were born at the lake and the Dr's came from central Ozarks medical center. They are awesome. I will tell everyone to go here.


My daughter has a severe food allergy. The Drs. Warren are great when dealing with her and her issues. They are compassionate and treat you like family. Dr. Warren part 1 (Barton) always asks what we are reading currently as he knows that is what we do. Dr. Warren revisited (Ashley) is eager to learn and doesn't claim to know all. I would never replace them and fight with my insurance when they try.

Central Ozarks Medical Center, Leading the Way to Healthier Communities

It is our goal, as quality health care providers at the Lake of the Ozarks, to try and lead the way to healthier communities. We know breaking a bad habit isn't easy, but it's worth a shot if it can lead to a healthier, happier you. We believe in providing quality health care to people with and without health insurance. To speak to one of our health care professionals, call one of our locations listed below. We'd like to wish everyone a happy New Year and good luck on breaking those unhealthy habits!

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
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

5 Healthy Gift Ideas Around the Holidays

For all you last minute shoppers out there, don't worry, you still have time. You can even still get a few healthy gifts for your loved ones this year. Our health clinics at the Lake of the Ozarks are here to give you 5 ideas for last minute healthy gift options for Christmas 2017. Help your family and friends start 2018 off right by gifting them something healthy that they can enjoy.

5 Healthy Gift Ideas Around the Holidays

Healthy Gift Idea # 1

Herbs & Spices

Getting your loved ones new herbs and spices for the holidays can encourage them to cook healthy meals more. Who wouldn't want to cook with some brand new, yummy spices?

Healthy Gift Idea # 2

Herbal Teas

A nice hot cup of herbal tea is a great gift idea that can go over well during these colder months. Pick up a tin of tea blends, just don't forget to check and see if they have sugars or sweeteners in the ingredients list.

Healthy Gift Idea # 3

Water glasses

Everyone should try to drink half of their body weight in ounces of water per day. What motivates someone more to drink water than a brand new set of water glasses?

Healthy Gift Idea # 4

Engaging board games

While this isn't a healthy food or drink option, board games can be healthy for your mind. Motivate your kids to challenge themselves by picking up a trivia board game to gift them this year.

Healthy Gift Idea # 5

Dark chocolate

If you are going to pick up chocolate for someone, pick up dark chocolate. Dark chocolate can actually be nutritious. It holds a fair amount of fiber and minerals. It just needs to be consumed with portion control in mind, like most foods. This can be a very easy gift to pick up at the last minute.

Central Ozarks Medical Center, Leading the Way to Healthier Communities 

We want to lead the way to healthier communities, one healthy gift idea at a time. Our mission is to increase access to comprehensive primary and preventative health care and to improve the health care status of underserved and vulnerable populations in Camden, Laclede, Miller and Pulaski Counties.  Our belief is that it is not just what we do here at Central Ozarks Medical Center, but how we do it that makes all the difference.

Central Ozarks Medical Center provides a broad set of services based on the needs of the communities we serve. We pride ourselves on offering quality healthcare that works best with your financial situation. If you are uninsured and would like to look at insurance options we have Assisters to help you navigate the process. Call one of our clinics listed below for quality health care at a fair price.


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
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

Why is Getting a Regular Medical Check-Up a Good Idea?

In today's world, there are so many people that are so busy they forget to take care of themselves. Between working 40 + hours per week and taking care of your kids, you can lose track of time pretty quickly. The thought of simply going to the doctor for a regular check up can easily escape your mind. Our health clinics at the Lake of the Ozarks are here to highlight a few reasons why getting a regular medical check up is a good idea.

Why is Getting a Regular Medical Check Up a Good Idea?

Reason # 1
Your Family Health History

While you may be working out every week and eating right, your family health history can still have a significant effect on your health. Going to the doctor for a medical check up on a regular basis can help put your mind at ease. He or she can tell you where you may need to adjust your diet or workout routine.

Reason # 2
Prevention

You can seriously prolong your life simply by going in for a medical check up on a regular basis. You could be living with a disease, such as Type 2 diabetes, and not even realize it. Symptoms that are caught early can be easier to treat.

Reason # 3
Put Yourself at Ease

Going in for regular medical check ups can give you a sense of clarity and put your mind at ease. If you have had anxiety about that mole on your leg or about a slight pain you've had recently, regularly visiting your doctor can help calm your nerves.

Reason # 4
Ask the Questions You've Been Meaning to Ask

Ever wondered why your wrist clicks when you move it a certain way or why you've been having trouble sleeping lately? Your doctor can help. Having a regular medical check up gives you a time to ask questions like this. You can even make a list of questions you've been wondering about for a while, to ask your doctor. This way you don't forget.

Reason # 5
To Set Goals for Yourself

New Year's Day will be here soon and you are probably thinking about setting a goal to lose a certain amount of weight in 2018. Your doctor can help give guidance on how you should go about losing that weight and help you decide on what adjustments to make regarding your diet and exercise. Having a regular check up scheduled can help you to stay on top of your weight gain on a regular basis.

Schedule Your Regular Medical Check Up Today

If you are looking for a doctor you can trust, to see for a regular check up, Central Ozarks Medical Center is here for your health care needs. We accept patients with and without insurance. We offer a sliding fee scale based on income and family size. Central Ozarks Medical Center has been providing quality healthcare in Central Missouri since 1979. Our staff members are committed to leading the way to healthier communities. We aim to increase access to comprehensive primary and preventative health care. We offer a broad set of services based on the needs of the communities we serve. For more information on the services we offer, visit our website at www.CentralOzarks.org.



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

Like us on Facebook
Follow us on Twitter
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For Appointments Call
573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

Unhealthy Habits to Avoid Around the Holidays

Christmas and New Year’s Day are so close and the excitement is stirring. With all of the excitement of the holidays stirring, bad habits can start. Our health clinics at the Lake of the Ozarks want you to have a very happy holiday season, but also to stay healthy AND happy. If you are in need of a health care professional at the Lake of the Ozarks you can trust, call one of the Central Ozarks Medical Center locations listed at the end of this blog. Keep reading for information regarding unhealthy habits to avoid around the holidays.

Unhealthy Habits to Avoid Around the Holidays

Unhealthy Habit # 1

Snacking when you are bored
Who’s guilty of snacking in between arriving at your holiday destination all the way until dinner is ready? The holidays are such a fun time of year, but you don’t have to let your diet slip away. If you are going to snack then try going for the veggie or fruit tray versus the holiday sweets.

Unhealthy Habit # 2

Not sleeping enough
If you are hosting Christmas or a New Year’s party at your home, chances are you have been running around busy preparing for your holiday party. Don’t forget to sleep! You still need 7 to 8 hours of sleep per night, even around the holidays.

Unhealthy Habit # 3

Overindulging on your holiday meal
Holiday meals can be really be delicious but don’t overdo it. Save your leftovers and eat them the next day versus trying to eat everything in one sitting. No one wants a stomach ache the day after Christmas.

Unhealthy Habit # 4

Forgetting to sanitize
Everyone is likely gathering together for the holidays, everyone from the newborns to the elderly. More people bring more germs, so don’t forget to sanitize. Sanitize your hands before and after eating. Always wash your hands after using the restroom. With all of the excitement around the holidays, you are likely rushing around and you could easily forget to wash or sanitize your hands. It only takes a few minutes, so make the time to sanitize.

Happy Holidays from Central Ozarks Medical Center!

Our friendly healthcare staff at the Lake of the Ozarks would like to wish everyone a happy holiday season. If you are in need of quality healthcare that is affordable and you don’t happen to have health insurance, then we have you covered. We accept patients with and without insurance and offer a sliding fee scale based on income and family size. All of our locations are community practices and serve everyone from newborns to the elderly. To make an appointment, call one of our health clinics listed below.

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

Like us on Facebook
Follow us on Twitter
Connect with us on LinkedIn

For Appointments Call
573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

Get Healthy in 2018!

Many people hope to lose weight in the new year and we wish them the best of luck! Losing weight and staying healthy takes discipline and hard work, but it can be done. 2018 feels like the perfect motivator to not only lose weight, but also accomplish some other healthy strides. Our health clinics at the Lake of the Ozarks are here to give you some sample healthy New Year's resolutions to write for yourself for 2018.

Sample Healthy New Year's Resolutions for 2018 

I will quit smoking!

According to the Centers for Disease Control and Prevention, tobacco use remains the single largest preventable cause of death and disease in the United States. Cigarette smoking kills more than 480,000 Americans each year, with more than 41,000 of these deaths from exposure to secondhand smoke. In addition, smoking-related illness in the United States costs more than $300 billion a year, including nearly $170 billion in direct medical care for adults and $156 billion in lost productivity.

These numbers are very troubling, but there are resources you can use to help make quitting smoking easier for yourself. Call the Missouri Tobacco Quitline, 1-800-QUIT-NOW. There also may be smoking cessation programs available in your area, research online.

I will exercise at least 3 times a week.

It can take at least 2 weeks to really get into a routine and stick to it, so challenge yourself to exercise at least 3 times a week for 2 weeks. Hopefully, once those 2 weeks are over, working out will feel more like a routine and be easier for you to keep doing on a regular basis.

I will cut back on eating out.

The temptation to eat fatty foods is all around you, at the mall, at your kid's ball game, even on your lunch break from work. Try planning your meals weekly. Pick one day a week that is less busy for you and plan out some healthy meals for that week. If your meals are already prepared, then you may feel less like giving into temptation and going out for a fatty food option.

Get Healthy with Central Ozarks Medical Center in 2018!

Our goal is to lead the way to healthier communities and setting these healthy New Year's resolutions for yourselves can help accomplish that! Getting yourself affordable, quality healthcare can also lead to that. We accept patients with and without insurance. We offer a sliding fee scale based on income and family size. We aim to keep lack of insurance from being a roadblock to quality healthcare at the Lake of the Ozarks. We serve Camden, Laclede, Pulaski and Miller counties. To make an appointment with one of our experienced healthcare providers, call one of our conveniently located health clinics listed below.



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

Like us on Facebook
Follow us on Twitter
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For Appointments Call
573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

November is National COPD Awareness Month

It's National COPD Awareness Month. According to Healthline, in 2010 alone, COPD claimed 134,676 lives. Chronic bronchitis is a type of COPD and 10 million Americans had it in 2011. COPD is a serious disease and clearly affects a lot of people. In honor of National COPD Awareness Month, our mid-Missouri health clinics are here to help spread awareness about COPD. We found this great article by the National Heart, Lung, and Blood Institute that strongly explains what COPD is and what can cause it.

Source: https://www.nhlbi.nih.gov/health/health-topics/topics/copd/

What Is COPD?

Also known as chronic obstructive pulmonary disease; chronic bronchitis; or emphysema.

COPD, or chronic obstructive pulmonary disease, is a progressive disease that makes it hard to breathe. Progressive means the disease gets worse over time.

COPD can cause coughing that produces large amounts of a slimy substance called mucus, wheezing, shortness of breath, chest tightness, and other symptoms.

Cigarette smoking is the leading cause of COPD. Most people who have COPD smoke or used to smoke. However, up to 25 percent of people with COPD never smoked. Long-term exposure to other lung irritants—such as air pollution, chemical fumes, or dusts—also may contribute to COPD. A rare genetic condition called alpha-1 antitrypsin (AAT) deficiency can also cause the disease.

Overview 

To understand COPD, it helps to understand how the lungs work. The air that you breathe goes down your windpipe into tubes in your lungs called bronchial tubes or airways.

Within the lungs, your bronchial tubes branch many times into thousands of smaller, thinner tubes called bronchioles. These tubes end in bunches of tiny round air sacs called alveoli.

Small blood vessels called capillaries run along the walls of the air sacs. When air reaches the air sacs, oxygen passes through the air sac walls into the blood in the capillaries. At the same time, a waste product, called carbon dioxide (CO2) gas, moves from the capillaries into the air sacs. This process, called gas exchange, brings in oxygen for the body to use for vital functions and removes the CO2.

The airways and air sacs are elastic or stretchy. When you breathe in, each air sac fills up with air, like a small balloon. When you breathe out, the air sacs deflate and the air goes out.

In COPD, less air flows in and out of the airways because of one or more of the following:

The airways and air sacs lose their elastic quality.
The walls between many of the air sacs are destroyed.
The walls of the airways become thick and inflamed.
The airways make more mucus than usual and can become clogged.

Our health clinics at the Lake of the Ozarks hope you found this article enlightening. We also want you to know the symptoms of COPD.

COPD Symptoms

Symptoms of COPD include:

• Wheezing
• Tightness of chest
• Lack of energy
• Shortness of breath
• Blueness of lips
• Swelling of ankles
• Unintended weight loss
• Clearing of throat due to excess mucus in lungs
• Frequent respiratory infections
• A chronic cough where mucus may be produced

Get Healthy With Central Ozarks Medical Center

Our health clinics at the Lake of the Ozarks hope you enjoyed this article. If you ever feel like you may have one of the symptoms of COPD listed above, consult with an experienced healthcare provider in Camden County. If you ever have any questions regarding your healthcare, call one of our clinics listed below.

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

Like us on Facebook
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For Appointments Call
573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties

Healthy Eating Around The Holidays

Thanksgiving is next week and Christmas won't be far behind. The holiday season has officially arrived. With the holidays brings some very delicious holiday dishes. While some of these dishes can be very tasty, there could be healthier options available that are just as tasty. Our health clinics at the Lake of the Ozarks are here to give you a comparison of a couple of holiday recipes we have found.  

Sweet Potato Casserole vs. Green Bean

Source: http://www.foodnetwork.com/recipes/food-network-kitchen/sweet-potato-casserole-3364945

Sweet Potato Casserole

Total:45 min Prep: 15 min Cook: 30 min
Yield: 6 to 8 servings
Level: Easy
Ingredients

Filling:
4 tablespoons unsalted butter, melted, plus more for buttering the baking dish
3 cups mashed sweet potatoes (3 to 4 large potatoes; about 1 3/4 pounds)
1/2 cup milk
1/4 cup brown sugar, packed
1 teaspoon pure vanilla extract
1/2 teaspoon kosher salt
2 large eggs

Topping:
1/2 cup all-purpose flour
1/2 cup brown sugar, packed
4 tablespoons unsalted butter, melted
1/4 teaspoon kosher salt
3/4 cup chopped pecans

Directions

Special equipment: a 2-quart baking dish

For the filling: Preheat the oven to 350 degrees F and butter a 2-quart baking dish.

Whisk together the butter, mashed sweet potatoes, milk, brown sugar, vanilla, salt and the eggs in a large bowl. Transfer to the prepared baking dish.

For the topping: Combine the flour, brown sugar, butter and salt in a medium bowl until moist and the mixture clumps together. Stir in the pecans and spread over the top of the sweet potatoes in an even layer. Bake until mostly set in the center and golden on top, 25 to 30 minutes. Serve hot.

Source: http://www.foodnetwork.com/recipes/food-network-kitchen/green-bean-casserole-slimmed-recipe-2009016

Green Bean Casserole - Slimmed

Total:1 hr 5 minPrep: 45 minCook: 20 min
Yield: 6 servings
Level: Intermediate

Ingredients

3 to 4 medium shallots, in their skins
Kosher salt, plus 1 1/2 teaspoons
1 pound fresh green beans, stemmed, and halved crosswise
1 tablespoon extra-virgin olive oil
8 ounces cremini mushrooms, sliced (about 4 cups)
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups mushroom, vegetable, or chicken broth (see Cook's Note)
3 teaspoons fresh thyme leaves
Freshly ground black pepper
Vegetable cooking spray
1 cup fresh bread crumbs

Directions

Preheat the oven to 400 degrees F. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.

Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.

In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.

Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.

Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.

Cook's Note

There has been an explosion of prepared broths on the market. We particularly like the mushroom broth in the aseptic packaging. However, for this recipe, make sure you don't use an Asian-style mushroom broth. If you can't find mushroom, a vegetable or chicken broth is a suitable substitute.


When sauteing mushrooms, salt them right away--they will release moisture and you can use less oil - 1 cup fresh bread crumbs has less calories than 1 cup dried - Roasting whole shallots is an excellent way to cook them using absolutely no fat.

The Comparison

Let's look at what's actually in these 2 recipes. While the sweet potato recipe sounds delicious, you're looking at a high calorie side dish. The pecan topping alone brings a ton of calories to this recipe, most likely over 500 just in the topping. According to the Food Network, the green bean casserole only holds 187 calories per serving and that's the entire dish. Who doesn't love a good green bean casserole?

We hope you enjoyed these two delicious recipes and the comparison. Central Ozarks Medical Center wishes everyone a very happy holiday season. Our health clinics in mid-Missouri operate with the goal to lead the way to healthier communities. That starts with just one healthy eater at a time. 


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

Like us on Facebook
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Connect with us on LinkedIn

For Appointments Call
573.765.5141 -- Richland
573.302.7490 -- Osage Beach
573.346.4446 -- Camdenton
573.317.9200 -- Stone Castle
573.765.2510 -- Dental


Serving Camdenton, Laclede, Pulaski, and Miller Counties