Health365 eNews
September 2014 • Volume 5, Issue 11

A Thanksgiving Menu Tune-Up

Holidays bring joy … and food anxiety. How to cook, how to serve, and, finally, how much? In an era when we all seem to be on a diet, do you give in and make everything Grandma did?

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Today’s goal is not to re-create a Norman Rockwell painting, but to produce a festive meal you will be happy to serve on Thanksgiving Day. The biggest change: If you don’t need to present the whole turkey for carving at the table, cook a turkey breast instead.

Cooking times

If you start with a fresh turkey breast, you don’t have to worry about thawing it in time to cook for dinner. It will probably come with directions and a pop-up timer, but here are the basics: A five- to six-pound turkey breast roasted at 325 °F will cook in about two hours. Basting with butter or oil isn’t necessary. You’ll remove the skin before slicing and serving, because that’s where most of the fat is.

The breast will yield about three pounds of solid white meat. A three-ounce serving—about the size of a deck of cards—contains 115 calories, 26 grams protein, less than a gram of fat, 71 mg cholesterol, no carbohydrate or fiber, and 44 mg sodium.

Here’s the skinny on other holiday favorites:

  • Gravy. A turkey breast won’t yield a lot of juice, so add some nonfat chicken broth. To thicken, start with a tablespoon of flour or cornstarch dissolved in a half cup of cold water. Stir it with a whisk. Add chopped mushrooms for a giblet texture.
  • Vegetables. Instead of adding things to your vegetables, let them be themselves. Steam the beans and use fresh-cut veggies as an appetizer tray, maybe with a little low-fat dip. Plain sweet potatoes — hold the marshmallows, please — add color to your plate.
  • Dessert. Skip the big pies and do a tray of mini-tarts or petit fours from a bakery or the freezer.

Talking turkey

  • The great plate debate. Consider using eight-inch plates and leaving Grandma’s 10-inch china in the cupboard. Smaller plates will help people choose smaller portions without having to think about it.
  • Fuss less. Cleanup is easier with disposable foil roasting pans. Aluminum foil makes a perfect cover to keep your turkey breast from over-browning and your outside-the-bird stuffing from drying out.
  • Qualify your menu. Shoot for quality, not quantity. You don’t need more food than your family and guests will eat or more leftovers than you can enjoy. As you plan the menu, ask what they’d miss if it weren’t there.
  • Call for help. You can call the USDA Meat and Poultry Hotline toll-free at 888-674-6854 from 10 a.m. to 4 p.m. weekdays except federal holidays and Thanksgiving Day, when it’s open from 8 a.m. to 2 p.m.

Nutrition's Role in Disease Prevention

Evidence is mounting that a healthy diet can help protect you from some diseases. What you eat–or don’t eat–may help prevent heart disease, cancer, osteoporosis, and type 2 diabetes.

With this in mind, here’s how to use your diet to help reduce your risk of disease.

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Beat heart disease

To help prevent heart disease, you need to keep your blood cholesterol, blood pressure, and weight under control. Healthy eating habits can help you accomplish this, as well as reduce your risk for stroke.

Experts recommend these general nutrition goals for healthy adults ages 19 and older:

  • Your diet should include foods from all major foods groups, with special emphasis on fruits, vegetables, and whole grains.
  • Your diet should provide about 20 to 35 percent of daily calories from fat; only 10 percent of these fat calories should come from saturated fat. Trans fat should be 1 percent of daily calories or lower (trans fats are found in hydrogenated/partially hydrogenated vegetable oils).
  • Depending on the amount of calories recommended for your age and activity level, you should aim for 1½ to 2½ cups of a variety of whole, fresh, frozen, canned, or dried fruits and 2½ to 3½ cups of fresh, frozen, or canned vegetables each day.
  • You should aim for at least three servings (equal to three ounces) a day of whole-grain foods.
  • Choose fat-free and low-fat dairy products that are fortified with vitamin D over regular products. You should have three servings of these a day.
  • Your protein should come from lean meats, poultry, fish and legumes with at least two servings of fish each week. Ten to 35 percent of your daily calories should come from protein.

Other nutrition suggestions:

  • Choose fats and oils with two grams or less of saturated fat per tablespoon. These include liquid and tub margarines, canola oil, and olive oil.
  • Limit the foods you eat that are high in calories or low in nutrition, such as soft drinks and candy.
  • Limit the amount of salt you eat each day to 2,300 mg or less of sodium (equivalent to 5.8 grams of salt).
  • Maintain your weight by balancing the number of calories you eat with the number that you use. Multiply the number of pounds you weigh by 15 calories. This represents the number of calories that you use in one day if you are moderately active. If you are mostly sedentary, multiply your weight by 13 instead of 15.
  • Also maintain your weight by getting regular exercise for at least 30 to 60 minutes most days of the week.
  • Limit your alcohol consumption to no more than two drinks a day if you are a man, or one drink a day if you are a woman or a man over the age of 65. One drink is equal to 12 ounces of beer, 4 ounces of wine, and 1½ ounces of 80-proof spirits.

The DASH diet is a specific eating plan developed by the National Heart, Lung, and Blood Institute for lowering high blood pressure, also called hypertension. DASH stands for Dietary Approaches to Stop Hypertension.

This diet is low in sodium, saturated fat, cholesterol, and total fat, as well as red meat, desserts, and sugary beverages. It emphasizes consuming plenty of fruits, vegetables, and low-fat dairy foods. It also includes whole grains, poultry, fish, and nuts. The typical American diet contains about 3,300 mg of sodium; the 2010 Dietary Guidelines Advisory Committee recommends that you eat no more than 2,300 mg a day. The daily sodium intake is 1,500 mg for African-Americans and for people diagnosed with hypertension, diabetes, or chronic kidney disease, as well as people 51 and older.

Combat cancer

The best diet to help protect you against cancer helps you maintain a healthy weight and includes a variety of foods.

Obesity increases the risk for cancers of the endometrium (the lining of the uterus), colon, kidney, esophagus, and breast (after menopause).

No single food is the perfect one for cancer prevention, but a combination of vitamins, minerals, and phytochemicals (which come from plants) can offer good protection, according to the American Institute for Cancer Research (AICR).

Here are some examples of foods that researchers have identified as being particularly helpful in protecting against cancer:

  • Green leafy vegetables, such as spinach, kale, romaine lettuce, and leaf lettuce contain fiber, folate, and a variety of carotenoids, the AICR says. Carotenoids help prevent cancer by acting as antioxidants. The carotenoids in green leafy vegetables can help stop cell growth in cancers of the breast, skin, lung, and stomach. Folate, too, may offer protection against colorectal cancer, breast cancer, and lung cancer.
  • Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and brussels sprouts contain substances that have been associated with a lower risk for cancer, according to the AICR. They may help protect against cancers of the breast, endometrium, lung, colon, liver, and cervix.
  • Berries are good sources of vitamin C and fiber, but they also contain ellagic acid, which may help prevent cancers of the skin, bladder, lung, esophagus, and breast, according to the AICR.

To help protect against cancer, your diet should include five to 13 servings of vegetables and fruits each day, according to the American Cancer Society (ACS) and the USDA.

Here are some ways to add fruits and vegetables to your daily fare:

  • Make sure vegetables and fruits are a part of every meal, and serve them as snacks.
  • Limit the amount of fried vegetables you eat; prepare vegetables in healthier ways, such as steaming or microwaving. Or eat them raw.
  • If you want to drink fruit or vegetable juice, make sure it’s 100 percent juice. Other types of fruit beverages contain only small amounts of juice.

Besides fruits and vegetables, a healthy diet should include whole grains. Whole grains are rich in fiber, vitamins, minerals, and a wide range of phytochemicals that may lower the risk for cancer, the AICR says.

You should choose whole grains over processed or refined grains and sugars. When buying rice, bread, pasta, and cereal, look for varieties that are made from whole grains. The 2010 Dietary Guidelines recommends that you eat 3 to 4 ounces of whole grains a day. Limit the amount of refined carbohydrates you eat. This includes pastries and desserts, sweetened cereals, and soft drinks, according to the ACS.

When selecting sources of protein, choose fish, poultry, or beans instead of beef, pork, or lamb. When eating red meat, buy lean cuts and serve smaller portions. Bake, broil, or poach meats instead of frying or grilling. This reduces the fat content.

Another food that may help protect against cancer is green tea. Both black tea and green tea contain polyphenols and flavonoids, which are antioxidants, according to the AICR. One type of flavonoid, catechins, seems particularly promising in its protective effect. Green tea contains about three times the amount of catechins that black tea has. Green tea may help protect against cancer of the colon, liver, breast, and prostate.

Fight osteoporosis

The best step you can take against osteoporosis: Eat plenty of low-fat foods that are rich in calcium and fortified with vitamin D such as skim milk, low-fat yogurt, and low-fat cheese, as well as broccoli.

Other steps you can take: Use calcium-fortified foods such as orange juice and breakfast cereals. Add soy foods, such as tofu and tempeh, to your diet. Besides being a good calcium source, soy foods have been shown to increase bone density. If you drink soymilk, buy brands that are calcium fortified.

Also, reduce your consumption of carbonated beverages. Studies show the phosphorus they contain may leach calcium from bones. Not all carbonated beverages contain phosphorus, however. If phosphoric acid is not listed on the label, then the beverage will not affect your calcium levels.

Here are the recommended calcium intakes: Children ages 1 to 3 should get 700 mg of calcium each day; children ages 4 to 8 should get 1,000 mg; and children 9 to 12 should get 1,300 mg. Teens should consume 1,300 mg each day. Adults ages 19 to 50 should consume 1,000 mg each day; adults 50 and older should get 1,200 mg.

You should also make sure you get enough vitamin D in your diet. Despite the importance of the sun for vitamin D synthesis, it is important to limit exposure of skin to sunlight due to risk for skin cancer, according to the Office of Dietary Supplements (ODS). As we age, we are less able to make vitamin D through our skin. That’s why food sources of vitamin D become even more important in older adults. Good sources of vitamin D include fortified dairy products, egg yolks, ocean fish, and liver. Most multivitamins and calcium supplements contain vitamin D.

People ages 1 to 70 should get 600 international units each day. Those over 70 should get 800 IU a day. Ask your doctor before taking higher doses of vitamin D supplements daily.

Decrease your risk for type 2 diabetes

The best way to help prevent type 2 diabetes: Maintain a healthy weight by eating a balanced, low-fat diet. Obesity is a strong risk factor for developing type 2 diabetes.

Another strong risk factor for developing type 2 diabetes is having prediabetes, a condition in which your blood sugar is above normal, but not high enough to be diagnosed as diabetes. A person with prediabetes is at risk for developing type 2 diabetes within 10 years, and also is at higher risk for heart attack or stroke, according to the National Diabetes Education Program (NDEP).

Losing 5 to 7 percent of your weight if you are overweight can reduce your risk, according to the NDEP.

Other steps you can take to reduce your risk, according to the American Diabetes Association: Reduce your fat intake to less than 30 percent of your calories and your intake of saturated fat to less than 10 percent of your calories. Eat more high-fiber foods, such as oatmeal, beans, legumes, fresh fruits, and fresh vegetables.

Get regular exercise, which help you with weight management, as well as reduce your risk. The USDA recommends 30 to 60 minutes of brisk walking or some other moderate exercise most days of the week to maintain your weight. To lose weight, 60 to 90 minutes a day may be needed.

Celebrate World Diabetes Day

Join us on Wednesday, November 13 with a diabetes awareness walk anytime from 9 a.m. – 3 p.m at Fort Memorial Hospital to celebrate World Diabetes Day. Free health screenings will be provided and information on the health risks associated with diabetes will be available along the walking route. 


Rainbow Hospice Offers Virtual Tours of Dementia

 November is National Hospice and Palliative Care Month in recognition of the important work hospice organizations do to support terminally ill patients and their families at the end of life. Throughout the month, hospices across the nation are making a special effort to raise awareness about important care issues faced by people coping with life-limiting illness. Many of these organizations are hosting special activities that focus on this unique system of care and the benefits it provides.

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Rainbow Hospice Care, our local community based nonprofit hospice, is no exception. And because National Caregivers Month and National Alzheimer’s Month are also celebrated in November, Rainbow Hospice Care has decided to offer a unique community education program that addresses matters relating not only to end-of-life care, but also to care-giving and dementia.

Created by Second Wind Dreams, the Virtual Dementia Tour® is a scientifically proven program designed to build sensitivity and awareness about dementia.The program is for anyone seeking to understand the physical and mental challenges of dementia—professional and non-professional caregivers, families, business leaders, and first responders are especially encouraged to participate.

“Learning to create a positive environment for those with dementia can only come from attempting to walk in their shoes,” explains Debby Boyd, Rainbow Hospice Care’s Director of Access and Development. “This is an extraordinary opportunity for people in our community to learn first-hand, the immense challenges people face when diagnosed with dementia. Our goal is to increase awareness of what a dementia patient is experiencing, which in turn, will enhance empathy, patience, and ultimately improve patient care.”

Those experiencing the Virtual Dementia Tour spend about an hour involved in a three-step process which begins with a short “pre-test” to determine their knowledge/perceptions regarding dementia. Next, participants are fitted with physical and sensory altering devices which mimic the physical and mental restraints of Alzheimer’s disease—goggles that affect vision, shoe inserts that make walking uncomfortable and unsteady, gloves which impair hand coordination, and earphones that produce constant noise. Then, they’re given 12 minutes to complete a series of simple tasks such as setting and clearing a table, filling a glass of water, putting on clothes and folding them, writing a letter to a loved one. Observers record their behavior for a follow-up interpretation and consultation. After the simulation, participants are given a post-test to see if their perception of this debilitating disease changed after having completed the activity.

Rainbow Hospice Care will host The Virtual Dementia Tour three times: Wednesday, November 13, from 10:00 a.m. – 4:00 p.m., Friday, November 15, from 10:00 a.m. – 4:00 p.m., and again on Wednesday, 19, from 1:00 p.m. – 6:00 p.m. All three sessions will be held at the Rainbow Hospice Care Inpatient Center, located at 1225 Remmel Drive, in Johnson Creek.

Registration is required. There is no cost to participate. To register or for more information, please call Debby Boyd, Rainbow Hospice Care’s Director of Access and Development at (920) 541-7493.  Details about the Virtual Dementia Tour can be found at

Preventing dementia Age and certain other risk factors for Alzheimer’s disease can’t be controlled. But you can reduce your odds of developing the condition. The latest findings show you can reduce risk by:

  • Not smoking. People who light up in midlife have more than double the chances of developing dementia, including Alzheimer’s disease, later in life.
  • Controlling your cholesterol. High levels of LDL, or "bad" cholesterol, may harm your brain as well as your heart. And an HDL or "good" cholesterol of 55 mg/dL or higher might protect you from Alzheimer’s disease. Other conditions that damage the heart and blood vessels—such as diabetes and high blood pressure—may also contribute to the risk for Alzheimer’s disease.
  • Drinking in moderation. About 10 percent of all cases of dementia are alcohol-related. In contrast to heavy drinking, which damages the brain, moderate sipping might have brain benefits.

Kids Need for a Good Night's Sleep

Sleep deprivation isn’t just a problem for adults. Children can struggle with it, too. A National Sleep Foundation (NSF) survey found 60 percent of children under age 18 complained of being tired during the day in the past year. Fifteen percent admitted falling asleep in school.

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Why sleep is vital

With poor or insufficient sleep, children can experience mood swings and have behavior problems. They can have increased hyperactivity and trouble with cognition. This can lead to problems in school.

Children of different ages have different sleep needs. The average 5- to 12-year old needs 10 to 11 hours of sleep, the NSF says. Teens should get 8½ to 9½ hours.

In the teen years, a child’s internal clock resets itself. That creates a biological desire to stay up later and sleep later.

Even among otherwise careful parents, getting enough sleep is often overlooked.

Tips for sleep

Here are tips to help your child get a good night’s rest:

  • Keep kids away from caffeine, including colas and other caffeinated drinks.
  • Maintain the same sleep schedule on weekends as on weekdays.
  • Make sure kids spend time outdoors daily.
  • Get children to engage in regular exercise.
  • Don’t let them watch television right before bedtime.
  • Establish a bedtime routine that includes a wind-down period.
  • If your child takes medication, consider the effects of that medication on sleep. Some medications should be taken earlier in the day.

Be Comfortable Walking in Cold and Wet Weather

Don’t let cold temperatures or rain deter you from your walking routine this fall and winter. Take the following weather-related precautions, and a change in the weather won’t tempt you to skip your workout.

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If you’re new to exercise, be sure to check with your doctor before beginning a new program.

Cold weather

  • Dress in layers that can be removed easily as you warm up. Clothing should be made from fabrics that wick moisture away from the body. Even when it is wet, wool stays warm, but cotton, if it gets wet, will stay wet and can lead to hypothermia. Start with long underwear or tights and a turtleneck. Add a sweater, windproof jacket, windproof and weatherproof pants, a warm hat and gloves. If it is really cold, wear a scarf or knit mask to cover your face and mouth.
  • Wear waterproof shoes and wool socks if it’s cold and wet.
  • Wear sunscreen. Sun reflecting on snow and ice can cause a sunburn.
  • Wear UV protective glasses or sunglasses
  • Wear shoes with nonskid soles or rubber cleats and shorten your stride when walking on icy pavement.
  • Don’t walk after drinking alcohol. Beer, wine, and spirits dilate your blood vessels, making you lose heat more quickly.
  • Don’t smoke before or during your walk. Nicotine constricts your blood vessels, reducing the supply of blood and oxygen to your hands and feet.
  • Stay hydrated, it’s important to drink fluids while exercising in winter, too.

Wet weather

  • Wear rain-resistant clothing made of materials such as Gore-Tex. Wearing a long rain poncho with a hood is an alternative.
  • Wear waterproof or leather shoes to keep your feet drier. Wool-blend socks will keep your feet warm even when they’re wet.
  • Pay attention to severe storms. Return home or seek shelter if lightning or dangerous winds approach.

Frosty Rock Challenge coming November 16

Take on the challenge at Fort HealthCare’s inaugural Frosty Rock Challenge, a 12k mixed course. The race starts at Fort HealthCare’s Therapy & Sport Center (Fort Atkinson), goes through Dorothy Carnes County Park, and then returns to the clinic.If off-roading it isn’t your idea of a fun run, take a shot at the 5k road race. Beautiful city and river views will be at every turn. The 5k also starts and ends at Fort HealthCare’s Therapy & Sport Center. The Frosty Rock Challenge benefits Tomorrow’s Hope. Learn more and register at


ObamaCare enrollment assistance available from local organizations

Individuals across the entire county are now able to sign up for new health insurance options made available by the Patient Protection and Affordable Care Act, or ObamaCare. Coverage begins as early as January 1, 2014.

The new Health Insurance Marketplace offers different types of health plans to meet a variety of budgets and coverage needs for persons seeking health insurance without the benefit of an employer sponsored plan. This is especially important to persons and families affected by changes in the 2014 State of Wisconsin BadgerCare Plus eligibility allowances. Enrollees who no longer qualify for this program are encouraged to apply for private health insurance through the Health Insurance Marketplace.

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Individuals across the entire county are now able to sign up for new health insurance options made available by the Patient Protection and Affordable Care Act, or ObamaCare. Coverage begins as early as January 1, 2014. The new Health Insurance Marketplace offers different types of health plans to meet a variety of budgets and coverage needs for persons seeking health insurance without the benefit of an employer sponsored plan. This is especially important to persons and families affected by changes in the 2014 State of Wisconsin BadgerCare Plus eligibility allowances. Enrollees who no longer qualify for this program are encouraged to apply for private health insurance through the Health Insurance Marketplace.

The Patient Protection and Affordable Care Act has four primary goals. They are:

  • Provide access to health coverage for millions of Americans, including those with pre-existing conditions who have in the past been denied health insurance;
  • Increase competition among insurers and therefore, make health insurance more affordable, with greater common benefits such as preventive care and adding younger, healthy people into the mix to spread the risk and costs associated with those risks among a larger pool of subscribers;
  • Provide consumers with greater control over which insurance plan they select, rather than being dependent upon whichever plan their employer selects for them;
  • Encouraging regular visits with primary care doctors and nurse practitioners and putting great emphasis on preventive services to make nationwide changes that result in healthier lifestyles for all.

The Health Insurance Marketplace will make the first three goals a reality, while 100 percent coverage for preventive care by insurance companies is gradually becoming the rule as the healthcare reform law becomes effective. Dozens of preventive services are now covered fully by insurance plans, requiring no office visit co-pay. Even more fully-covered preventive services will be required with the new plans available in the Health Insurance Marketplace.

Individuals without health insurance will need to purchase insurance from the Marketplace. Nationwide, nearly 16 million uninsured Americans will be able to enroll in the newly offered health insurance plans, with Health Insurance Marketplaces opening in all 50 states and the District of Columbia.

The Congressional Budget Office has estimated that about 14 million more Americans will be insured in year one, primarily through the exchanges or the state Medicaid expansions, According to the Kaiser Family Foundation. The ease of the enrollment experience, the plans and coverages offered in the exchanges in their states, and the health-care delivery systems where they live will all have varying degrees of impact upon the overall success of the health reform legislation.

Persons and families interested in signing up for health insurance plans in the new marketplace must enroll by December 15 and make payment on the first premium to ensure coverage beginning January 1. Accounts can be established on the website or by calling 1-800-318-2596 (TTY: 1-855-889-4325).

Persons interested in enrolling have encountered significant problems with the website, although many of the issues with the website are resolving. Users are now able to create accounts for themselves and begin the process of enrolling through the insurance marketplace, according to people aiding the sign-up effort. But further into the process, error messages and other difficulties may be apparent, making it difficult for health insurers and nonprofit groups who want to help millions of uninsured Americans sign up for benefits as promised under the health reform law. Some agencies are now recommending that persons interested in coverage simply wait a few weeks until the website’s functionality is improved.

The website saw 14.6 million unique visits in its first 10 days, a larger-than-expected public response that raised hopes the health reform law would meet with strong enough demand in its first year.

Experts say the administration has until mid-November to iron out the problems or risk jeopardizing its goal of signing up 7 million people in the first year of the health insurance marketplaces. The number includes 2.7 million healthy young adults whose participation will help offset the higher cost of insuring sicker and older beneficiaries.

Applicants are asked to provide some basic information and then establish a secure user name and password. Enrollees will provide personal information regarding size of family, income, household size, and more. Enrollees will then receive information regarding the various health insurance plans available to them. Income levels provided help to determine whether or not the enrollee qualifies for the significant federal subsidies that are available.

Consumers seeking to enroll in the Health Insurance Marketplace program should be able to do so without assistance. A variety of local resources exist to assist new applicants and others to better understand the health insurance options available through the Health Insurance Marketplace where Certified Application Counselors (CACs) have been trained to offer enrollment assistance. These individuals can assist consumers in the application and enrollment process available at They cannot make recommendations regarding which coverage should be selected. For more information, please contact these agencies and healthcare providers:

Fort HealthCare Business Services

920 563-4443

UW Health Partners- Watertown Regional Medical Center

Patient Financial Services

920 262-4396

Southern Consortium, Medicaid and BadgerCare Plus

1 888-794-5780 (toll free)

1 800-362-3002 Option #7 (Español)


As Prescribed
Looking for timely and accurate health and wellness information from the Fort HealthCare clinicians you know and love? Visit for updates on women's health, nutrition, skin care, foot pain and many other health topics.

November is Diabetes Awareness Month! Healthy Eating – A Key Ingredient to Preventing Type 2 Diabetes

You’ve heard it countless times before – eat healthy. Here is one more reason to follow that advice. Science has proven that if you lose a small amount of weight by eating healthier and being physically active 30 minutes a day 5 days per week, you can prevent or delay type 2 diabetes. 

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Fort Memorial Hospital Partners Launch 29th Annual Love Lights Campaign

For 29 years, the response from individuals, organizations, clubs and businesses has made the Fort Memorial Hospital Partners Love Light Tree project a successful annual event, exemplifying the spirit of giving.

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Fort HealthCare Pediatrics Launches Childhood Obesity Intervention: FIT Program

The national Centers for Disease Control and Prevention (CDC) recognizes that childhood obesity is a serious issue, so much so that National Childhood Obesity Awareness Month was created, which is a time to raise awareness and advocate for positive change in the fight against obesity in children. To help tackle the childhood obesity issue in Jefferson County, Fort HealthCare Pediatrics has been implementing a proprietary FIT Program for kids since 2012. At the center of the program is Heidi Jennrich, APNP of the Fort HealthCare Internal Medicine & Pediatrics clinic in Fort Atkinson.

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Fort HealthCare fetes local organizations for Commitment to Corporate Wellness

Fort HealthCare is pleased to announce that four area community organizations have been awarded the health system’s Commitment to Corporate Wellness award. Honored were the Fort Atkinson School District, Whitewater Unified School District and the Cambridge School District/Cambridge Activities Program. Mike Wallace, President and CEO of Fort HealthCare acknowledged these organizations’ dedication to community and employee wellness at the October 9 American Heart Association Go Red Luncheon held at Koshkonong Mounds Country Club, Fort Atkinson.

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Upcoming Events
Fort HealthCare is proud to sponsor a number of community events. All year long, you can find a number of health and fitness related events and classes for the whole family. Check out to find more activities throughout the community.
November 11 Beginning Yoga
November 11 Continuing Yoga
November 11 Zumba®
November 12 Aqua Zumba®
November 12 Basic Life Support (BLS) for Healthcare Provider Certification - Renewal Course
November 12 Continuing Yoga
November 12 No Nonsense, Low-Impact workout
November 12 Weight-Loss Surgery Seminar
November 12 Zumba®
November 13 Body Blast
November 13 Glutes & Abs
November 13 Skinny Arms Express
November 13 Yoga Express
November 13 Zumba®
November 14 Basic T ai Chi
November 14 Continuing T ai Chi
November 14 Corrections T ai Chi
November 14 Zumba®
November 14 Free Health Screening
November 16 AHA Heartsaver First Aid/CPR/AED
November 16 Zumba®
November 18 Boot Camp
November 18 Cardio Kickboxing
November 18 Core, Balance and Stretch
November 18 Skinny Arms Express
November 19 Boot Camp
November 19 Glutes & Abs
November 19 Glutes & Abs
November 19 Healthy-Steps
November 19 Healthy-Steps
November 19 Upper Body Sculpt
November 20 AHA Heartsaver CPR/AED
November 20 Lower Body Sculpt
November 20 Pediatric Emergency Assessment Recognition and Stabilization (PEARS)
November 20 Step Aerobics
November 20 Upper Body Sculpt
November 21 Basic Life Support (BLS) for Healthcare Provider Certification - Renewal Course
November 21 Boot Camp
November 21 Glutes & Abs
November 21 Lower Body Sculpt
November 22 Boot Camp Express
November 22 Cardio Kickboxing Express
December 2 Childbirth Preparation Classes
December 4 AHA Heartsaver First Aid/CPR/AED
December 6 Basic Life Support (BLS) for Healthcare Provider Certification - Renewal Course
November 21 Cardio Kickboxing

Fruited Broccoli Salad


  • 3 cups fresh broccoli flowerets
  • 2 tablespoons minced water chestnuts
  • 1/3 cup golden raisins
  • 1 tablespoon white wine vinegar
  • 1/4 cup sweet onion slices
  • 1 tablespoon unsweetened orange juice
  • 2 teaspoons sugar
  • 1/4 cup reduced-calorie mayonnaise
  • 1/4 teaspoon grated orange rind
  • 1/4 cup white cheese

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  • 3 cups fresh broccoli flowerets
  • 2 tablespoons minced water chestnuts
  • 1/3 cup golden raisins
  • 1 tablespoon white wine vinegar
  • 1/4 cup sweet onion slices
  • 1 tablespoon unsweetened orange juice
  • 2 teaspoons sugar
  • 1/4 cup reduced-calorie mayonnaise
  • 1/4 teaspoon grated orange rind
  • 1/4 cup white cheese


1) Combine broccoli, water chestnuts, raisins and onions in a medium bowl; toss gently. Combine mayonnaise and remaining ingredients in a small bowl; stir well. Add mayonnaise mixture to broccoli mixture and toss gently to coat vegetables.

2) Cover and chill thoroughly.

Yield – 8 Servings

Each serving = 57 calories, 2.1 grams fat, 71 mg sodium, 2 mg cholesterol 

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