Health365 eNews
September 2014 • Volume 5, Issue 1

Becoming the Healthiest Community in Wisconsin. Let’s Do This!

Fort HealthCare has determined that a wide-reaching health and wellness promotional campaign can positively influence the overall health and wellness of the entire community. The Let’s Do This! campaign that begins in earnest this January will en

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As the premier health care provider in the Jefferson County and surrounding communities, leadership at Fort HealthCare has determined that a wide-reaching health and wellness promotional campaign can positively influence the overall health and wellness of the entire community. The Let’s Do This! campaign that begins in earnest this January will encourage everyone to take personal accountability for their health and for the health of their loved ones. The 2013 Slimdown Challenge, open to everyone, is just one example of how Fort HealthCare is working to make its’ Vision Statement- “Be the healthiest community in Wisconsin” a reality.

The Slimdown Challenge begins on February 18 and continues for twelve weeks until May 13. Registration will occur beginning February 4 and requires an official weigh-in as well as a weigh-out at the end of the contest. Teams of four to six persons can join through a participating employer or through a community-based organization such as the Rock Lake Activity Center (Lake Mills), Whitewater’s Working for Wellness (W3), Heart of the City (Fort Atkinson) and the Cambridge Activities Program (CAP). Prizes for weight loss and drawings for continued participation will help Slimdown Challenge participants stay motivated. A similar Fort HealthCare weight loss challenge held among area employers in 2012 had a very favorable result: on average, each player lost about 10 pounds- the equivalent of losing two points on the body mass index (BMI) scale. The combined total weight loss was 6,504 pounds- just over three and one-quarter tons. Six hundred and eighty five participants completed the challenge.

At present, area employers are being recruited and trained in the 2013 Slimdown Challenge enrollment process. Persons interested in participating in the Challenge are encouraged to watch for further announcements from Fort HealthCare, a local community based wellness organization or their employer.

The Let’s Do This! campaign is very much in keeping with the Fort HealthCare mission to improve the health and well-being of our community, as well as the organization’s vision statement. “To become the healthiest community in Wisconsin, we must continually provide programs that address obesity, proper nutrition, increased physical activity and improved access to medical care”, said James Shulkin, director of planning and market development. “Access to care also includes making sure area residents pay attention to regular preventative care guidelines that tell them when to get mammograms, colonoscopies and other health screenings. And, we will encourage you to maintain or establish an ongoing relationship with a primary care physician or nurse practitioner.”

Jefferson County and surrounding communities can clearly be healthier and live healthier. Of the 72 counties in Wisconsin, Jefferson Country ranks 33rd for Overall Health Outcomes, 39th for Morbidity (overall health, physical health, mental health and babies born with a low birth weight) and 44th for Health Behaviors (alcohol and tobacco use, sexual activity and diet and exercise). Walworth County fares worse in two indicators- 38th for Overall Health Outcomes and 57th for Morbidity. Only Health Behaviors has a more favorable rank of 22nd. Additional information on the health of the region can be found at the website

“Our strategies for making significant changes in health outcomes, health behaviors and morbidity will focus on health and wellness education, awareness of critical health issues and encouraging healthful behaviors,” added Shulkin. “We believe the goal to create Wisconsin’s healthiest community is a bold, daring, challenging and incredibly important undertaking.”

To make this happen, Fort HealthCare has organized much of its community relations activities towards the following:
• Educate area residents as to the benefits of becoming the healthiest community in Wisconsin;
• Help each community be ready to embrace and act upon health-related messages;
• Help area residents to see the benefits of healthy eating, health screenings and lifestyle improvements; and
• Encourage individual responsibility and accountability.

Fort HealthCare messaging will encourage everyone to work towards a shared goal. The Let’s Do This! campaign is a literal call to action. It is positive, motivating and should appeal to all audiences, from individuals, to employers to community coalitions. The Let’s Do This! mark will accompany Fort HealthCare print advertising, billboards and social media including Facebook, Twitter and Pinterest. This message will similarly be reinforced in radio advertisements.

Last, to help area residents, local non-profit organizations and employers find those resources that will help everyone become as healthy as can be, Fort HealthCare has created a web-based portal for wellness programming at This is the cornerstone of the Let’s Do This! Healthiest Community Campaign. The webpage encourages everyone to take action, make healthy changes, and improve their lives.


Diet success? Think 10 percent!

Being overweight puts a body at risk for developing many diseases, especially heart disease, stroke, diabetes and cancer. Nevertheless, 133 million Americans are risking their health and their lives by remaining overweight.

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For those who struggle with excess weight, it’s no surprise. Losing weight requires a lot of effort and permanent changes in lifestyle, diet and activity. It’s hard work, and for the very overweight, a far-off goal is discouraging. For these reasons there has been some rethinking about how best to lose weight.

An attainable goal
Experts and groups like the National Institutes of Health are recommending overweight people focus first on losing just 10 percent of their total body weight. If you weigh 200 pounds, a 10 percent weight loss would be 20 pounds. If you weigh 160 pounds, your first and perhaps final goal would be a weight loss of 16 pounds.

It’s not a recommendation designed just to cheer you up. Research has shown that a moderate 10 percent weight reduction can lead to significant health benefits, such as lowered blood pressure and blood cholesterol. In fact, a sustained 10 percent weight loss can help reverse the negative effects of obesity so that people can live healthier and longer lives.

Furthermore, achieving this realistic goal and experiencing its positive results (10 percent will feel and look better for most people) can be highly motivating to those who should continue to lose more weight.

How to Lose Weight 

Despite fads and trends in dieting, most experts agree that weight falls when you eat less and burn more calories with physical activity. Ask your doctor for guidelines or a referral to a weight-loss group. In the meantime, here are a few suggestions to keep in mind:

  • Calories do count. While limiting your fat intake to no more than 30 percent of your overall calorie intake for the day is a healthy step, loading up on lots of low-fat but high-calorie goodies will hamper your weight loss.
  • Pick the right kind of fat. When you do include fat in your diet, it should be of the monounsaturated or polyunsaturated variety. Hard to remember which is which? If you limit red meat and eggs; trim fat and skin before preparing any kind of meat, poultry or fish; bake or broil rather than fry; and increase lean sources of protein such as turkey, chicken and fish, you’ll be avoiding the saturated fat that’s not good for you.
  • Reduce your portions at meals. In this era of supersized meals, we’ve lost our ability to judge how much is enough. Measure your foods for a week to see what a half-cup of pasta and other single-serving portions really look like. More reasonable portions mean fewer calories, which leads to weight loss.
  • Eat more fruits and vegetables. The current recommendations are that we eat at least five portions of fruits and vegetables a day—a goal from which many of us fall short. Not only does fresh produce provide needed vitamins, minerals and fiber, it is generally low in fat and calories, too.
  • Drink sugar-free beverages—especially water. Even fruit juices contain a lot of unnecessary calories and carbohydrates. Better to eat the real fruit, get the benefit of the fruit’s fiber and feel more satisfied. Diet sodas are no bargain either. While they are non-caloric, they don’t quench thirst and can contribute to retaining fluid. Your best bet? Good old water—eight glasses of eight ounces a day.
  • Don’t forget to exercise. No weight-loss program can work, no matter what it is, without simultaneous attention to increasing physical exertion. In fact, some experts think exercise may be an even more important component than dieting to overall health and a successful weight-loss strategy. Ask your doctor for advice on a safe and effective exercise program. Most guidelines recommend moderate aerobic exercise (like walking) for 30 minutes a day, at least three to four days a week.
  • Weigh yourself only once a month or, at most, once a week. Weight can fluctuate dramatically from day to day because of fluid retention. That said, keeping track of your weight every day will only be discouraging. Real weight loss will make itself apparent over the long term. Avoiding a daily tally will also keep your mind on the bigger picture—making significant and long-lasting lifestyle changes.

New Year’s will bring resolutions and the desire to get healthier. Join us at the Weight Watchers Open House/Enrollment meeting on Wednesday, January 9th at 6 p.m. in the Fort Memorial Hospital Auditorium. The next 17-week series will begin Wednesday, January 16 (5:30 weigh-in, meeting will follow at 6 p.m.) and will cost $186. Participants have the option of paying by cash, credit card or check – split payments are also available. The cost includes access to the online Weight Watchers eTools, weekly weigh-ins and meetings at Fort Memorial Hospital. If you currently have a membership, it can be transferred over into the Fort HealthCare series program.

This program is open to anyone so attend with a co-worker, friend or family member!

Since this program started at Fort Memorial Hospital in September of 2012, participants have lost a total of 356 POUNDS and eleven of those participants have lost at least 5% of their starting weight!


Medication Use During Pregnancy: National Birth Defects Prevention Month

January is National Birth Defects Prevention Month and Fort HealthCare is sharing the message that women of childbearing age should talk with a doctor about which medications are safe to take while pregnant.

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A baby’s organs, such as the heart, brain and spine begin developing in the first few weeks, before a woman may realize she is pregnant. For that reason, it is important for women to have conversations with their health care providers about medications before pregnancy.


While medication use during pregnancy is common, two out of every three women take prescription medications during pregnancy. Women of childbearing age should discuss any medications they are using, whether prescription or over-the-counter, with a doctor. Though many women know that certain prescription medications can cause birth defects, they may not be aware that some dietary supplements and herbal remedies may also harm a developing baby.


Not all medications should be discontinued during pregnancy; some may need to be changed or adjusted. Medical conditions such as diabetes, influenza and asthma need to be managed during pregnancy and may harm both mother and baby if left untreated. In some cases, doctors may need to weigh the benefits of a medication against the potentially harmful effects.


Every woman should take a multivitamin with 400 mcg of folic acid daily, starting before pregnancy, to improve the likelihood of delivering a healthy baby. Pregnant women should also eat a healthy diet, avoid alcohol and get a flu shot. If you are pregnant or trying to become pregant, see what Fort HealthCare has to offer.


Think MedSAFE:

M – Managing a health condition, such as hypertension or diabetes, is very important for a healthy pregnancy. Talk to your health care provider before making any changes.

E– Every pregnancy has about a three percent chance of a birth defect. There are risks of

miscarriage or other problems for mother and baby during pregnancy. These may be

higher when a woman has certain conditions, is taking certain medications or has a family history of similar problems. Talk to your health care provider about your situation.

D – Development of body parts, like a baby’s heart, brain and spine, begins very early, even before you may know you are pregnant. Talk to a health care provider before pregnancy about changes that should be made. Making your good health a priority and taking a multivitamin with 400 mcg of folic acid every day are two good ways to improve chances of having a healthy baby!

S – Staying healthy means keeping the balance between your health needs and possible risk to a developing baby. Talk about this balance with your health care provider. Make a plan to follow the baby’s development during pregnancy.

A – Ask your health care provider about medication use in pregnancy. Know possible side effects. Find out what medications may interact with each other. There might be another medication that is a better choice during pregnancy, or when preparing for pregnancy. Ask about any vitamins and herbal supplements you take.

F – Family history gives clues about the chances of birth defects, miscarriage or stillbirth. Tell your health care provider about pregnancy loss or birth defects in your family. You may want to speak with a genetic counselor about risks and possible steps to have a healthier pregnancy.

E – Even over-the-counter medication should be checked out with your health care provider before taking it during pregnancy or when planning a pregnancy. Your body reacts to medication differently during pregnancy. Plus medication can pass into the growing baby. Talk to your health care provider about any other products you use.


Baby on the way? We have a pregnancy eNewsletter with week-by-week tips from many of our own physicians!Sign-up today!


Winter Advice: Beware of Hypothermia

Winter can be fun. Think of skiing, sledding, and snowboarding. Winter can be annoying. Think of dead car batteries and shoveling the walk. And winter can be dangerous. Think of, and be prepared for, hypothermia and frostbite.

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It’s not just the back country hiker or winter fisherman who’s at risk for cold-weather problems. Anyone who doesn’t dress warmly enough or gets overheated then chilled while outside risks developing hypothermia

Hypothermia, or abnormally low body temperature, occurs any time your body loses more heat than it generates.

Heat loss can be caused by air or by water. Water conducts heat away from the body 25 times faster than the air. If you get wet, the air temperature doesn’t have to be low to send your body temperature plummeting. Even mild, 60 degree days can pose a danger if you fall in the water, or get drenched from the rain or sweat. 

And if the water is cold, your chance of survival sinks. The passengers of the ill-fated ship Titanic donned flotation belts before they jumped in water. The belts kept their heads above water, but the chilly 28 degree water spelled their doom. About 1,500 people died in that tragedy, most from hypothermia.

The warning signs
Warning signs of hypothermia in adults include shivering, confusion, slurred speech, and fumbling. In infants, the signs include bright red, cold skin and lethargy.

Most healthy people who develop mild cases of hypothermia recover quickly. The key is to get out of the cold and into warm, dry clothing and blankets. Warm, sweet drinks—but NO alcohol—also are good at raising your core body temperature.

Normal body temperature is 98.6 degrees Fahrenheit. Hypothermia becomes critical when the body’s core temperature drops below 90 degrees Fahrenheit. When that happens, hypothermia becomes a medical emergency.

In severe cases, a person with hypothermia may fall unconscious. The skin may be dark and puffy, and the muscles rigid.

Frostbite is a condition in which skin and body tissue literally freeze. Frostbite often can, but doesn’t have to, accompany hypothermia. Frostbite most often affects the extremities—nose, ears, cheeks, chin, fingers, toes—and can leave permanent damage. The risk of frostbite is greater for people with reduced blood circulation and for anyone who doesn’t dress appropriately for the cold.

Warning signs of frostbite include a white or grayish-yellow skin color, skin that feels waxy, and numbness.

How susceptible are you?
These factors can affect how susceptible you are to heat loss:

  • Age. Infants and elderly people are at increased risk for hypothermia because they have difficulty regulating their body temperature. For the elderly, it’s debatable whether that difficulty is innate or caused by a combination of immobility and medications. If you’re 65 or older, check the temperature in your home often during very cold weather. Check on elderly friends and neighbors during cold weather. Infants should not sleep in cold bedrooms. They should wear warm clothing to sleep in and be covered with a blanket.
  • Trauma. Blood loss from trauma can impair heat generation.
  • Drugs or alcohol. Alcohol is a vasodilator, promoting heat loss from the body. And if a person’s judgment is impaired by alcohol or other substances, he or she may stay in a threatening winter situation too long.

To prevent hypothermia, avoid conditions that cause heat loss. Wear clothing that prevents body heat from escaping; layered clothing is especially good because you can remove and add layers as you warm up and cool down. The outermost layer should be wind resistant to reduce loss of body heat to the wind. Eat well, including plenty of carbohydrates such as pasta, potatoes, and bread for fuel. And stay dry. That includes avoiding getting gasoline on your skin while adding fuel to your car.

Pay attention to your own body. Don’t ignore shivering—it’s one of the first signs of danger that your body is losing heat. If you continue to shiver, go indoors.

If someone you’re with outdoors is shivering, acting disoriented, or apathetic, it could be the early signs of hypothermia. Other signs include slurred speech and clumsy movements. Get the person indoors and begin warming the person with dry clothing and blankets.

First aid for hypothermia
If you suspect that someone has frostbite, first check to see if the person also shows signs of hypothermia. Hypothermia is a more serious condition and should be treated immediately.

If the person does not show signs of hypothermia, here’s what to do for frostbite if medical care isn’t immediately available, according to the Centers for Disease Control and Prevention:

·         Get the person into a warm room as soon as possible.

·         Unless absolutely necessary, do not allow the person to walk on frostbitten feet or toes. Walking can increase the damage.

·         Immerse the affected area in warm—NOT hot—water (the temperature should be comfortable to the touch for unaffected parts of the body).

·         Or, warm the affected area using body heat. For example, the heat of an armpit can be used to warm frostbitten fingers.

·         Do not rub the frostbitten area with snow or massage it at all. This can cause more damage.

·         Don’t use a heating pad, heat lamp, or the heat of a stove, fireplace, or radiator for warming. Affected areas are numb and can be easily burned.


Fun Ways to Include Kids in Fitness Resolutions

Parents can involve their children in any New Year’s fitness resolutions they may have in the works, says one fitness expert, by making exercise seem fun and exciting.

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Parents can involve their children in any New Year’s fitness resolutions they may have in the works, says one fitness expert, by making exercise seem fun and exciting.

Here are steps parents can take to make exercise adventurous and enjoyable for children in the coming year:


  • Involve children in compiling a fitness "wish list" to get at what kids actually want to do, and allow them a roster of activities to choose from a couple of times a month.
  • Replace the typical family pizza night with a family fitness night to benefit everyone’s waistline.
  • Walking to school, sauntering around the neighborhood to see the local holiday decorations or visiting local fitness attractions — such as a rock-climbing or trampoline facility — are additional ways to for parents to engage children.
  • In addition to scheduling two to three moderately active half-hour exercise dates per week, parents can turn a child’s penchant for gaming to everyone’s advantage by carefully choosing those games that call for lots of movement and high energy. "Just Dance" from Wii is an option.
  • But in the end, the biggest benefits occur outside the living room, whether that means signing up junior for team sports like basketball or soccer, or taking a family hike in the local nature preserve or park.

Looking for family friendly events in the area? Check out, a website featuring wellness events and activities in and around Jefferson County, Wisconsin!


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.

French Fries are NOT Vegetables!

In this age of taco palaces, microwave meals and energy bars, some kids probably think the food pyramid is some ancient Egyptian relic. Overstated? Not necessarily, when you consider that almost 17% of kids ages 2 to 19 are obese; that diabetes, a debilitating disease strongly linked to obesity and inactivity, is rising among children and teens; and that by age 10, most overweight kids already have at least one risk factor for heart disease.

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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.
January 7 Zumba®
January 8 Having Healthy Babies
January 8 Healthy Steps
January 8 Rusty Hinges
January 8 Weight Loss Surgery Seminar
January 8 Zumba®
January 9 AHA Heartsaver CPR/AED
January 9 Zumba®
January 9 Weight Watchers Open House
January 10 Brother, Sister: Sibling-to-Be
January 10 Zumba®
January 12 Zumba®
January 14 AHA BLS Renewal Course
January 16 Rusty Hinges Water Exercise Class
January 17 Shapedown
January 19 AHA Heartsaver First Aid/CPR/AED
January 19 On My Own at Home
January 21 Boot Camp
January 21 Cardio Kickboxing
January 21 Core, Balance and Stretch
January 21 Upper Body Sculpt
January 22 Boot Camp
January 22 Glutes & Abs
January 22 Skinny Arms Express
January 23 Body Blast
January 23 Glutes & Abs
January 23 Skinny Arms Express
January 23 Step Aerobics
January 24 Boot Camp
January 24 Cardio Kickboxing
January 24 Glutes & Abs
January 24 Skinny Arms Express
January 25 AHA BLS Renewal Course
January 25 Boot Camp Express
January 25 Cardio Kickboxing Express
January 25 Red Cross Babysitting
January 28 Beginning Yoga
January 28 Continuing Yoga
January 29 Continuing Yoga
January 29 No Nonsense, Low-Impact Workout
January 30 AHA BLS Renewal Course
January 30 AHA Heartsaver Family & Friends CPR
January 30 Yoga Express
January 31 Basic T’ai Chi
January 31 Continuing T’ai Chi
January 31 Corrections T’ai Chi
February 1 Childbirth Preparation
February 5 Heart Healthy Eating
February 6 Having Healthy Babies

Mediterranean Scramble Pitas


2 teaspoons canola oil, divided
1 cup sliced zucchini and/or yellow squash
1 cup diced green bell peppers
1 cup grape tomatoes, quartered
¼ teaspoon dried rosemary
12 small stuffed green olives, quartered
¼ cup finely chopped fresh Italian parsley
1 cup cholesterol-free egg substitute
2 multigrain pita bread rounds, halved and warmed
1 ounce reduced-fat feta cheese, crumbled


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2 teaspoons canola oil, divided

1 cup sliced zucchini and/or yellow squash

1 cup diced green bell peppers

1 cup grape tomatoes, quartered

¼ teaspoon dried rosemary

12 small stuffed green olives, quartered

¼ cup finely chopped fresh Italian parsley

1 cup cholesterol-free egg substitute

2 multigrain pita bread rounds, halved and warmed

1 ounce reduced-fat feta cheese, crumbled


1.       Heat 1 teaspoon oil in large non-stick skillet over medium-high heat. Add zucchini and bell peppers; cook 4 minutes or until crisp-tender. Add tomatoes and rosemary; cook 2 minutes, stirring frequently. Stir in olives and parsley. Place in medium bowl. Cover to keep warm.

2.       Wipe skillet with a damp paper towel; heat over medium heat and heat remaining 1 tsp oil. Cook egg substitute until set, lifting edges to allow uncooked portion to flow underneath.

3.       Fill each warmed pita half with equal amounts of eggs and half of feta. Top with tomato mixture and sprinkle remaining feta evenly over all.


Nutrition per serving (makes 4):Calories 199, Total Fat 7 g, Saturated Fat 1g, Protein 12g, Carbohydrate 26g, Cholesterol 2mg, Dietary Fiber 6g, Sodium 554 mg


From: Diabetic Cooking, January/February 2012

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Phone: 920.568.5000 |