Heart Health Tip of The Week

February 21,  Heart Healthy Tip of the Week

3 Steps to trim winter pounds

Has the long snowy winter added some extra pounds? Is your belt feeling a little tighter than usual?    That extra weight or waist circumference can put you at risk for a number of serious health concerns including cardiovascular disease. Good news!

Trimming those winter pounds may be as easy as 1-2-3.

  1. Reduce calories.

If you eat more calories than you need, you usually gain weight. If you eat fewer calories, you usually lose weight.  To stay healthy and lose weight, most people need to subtract about 500 calories per day to lose 1 pound per week.  Make sure you are eating at least 1200 calories per day and don’t try to lose more than 2 pounds per week.  See your provider if you need advice on your caloric needs.

2 Educate yourself.

Learn how to read and understand food labels so you make healthier choices when shopping for food.  Look up restaurant menus on line and make your choice based on the nutritional numbers, not on what looks and smells good.  Research and try new recipes that use less fat & sodium and more vegetables & whole grains.

  1. Burn more calories through activity.

Regular physical activity helps to control weight and blood pressure and decrease the risk for heart diseases and stroke. 150 minutes of brisk walking every week will not only help you lose weight, it can also improve your quality of life by reducing stress.

February 14, Did you know that 75 percent of the sodium we eat comes from packaged and restaurant foods?

So what can you? A well balanced healthy diet can still include amounts of sodium, the trick is to keep it in balance.  Try these tips.

  • When you are shopping for packaged or prepared foods, look at the labels and choose the product with the lowest amount of sodium (per serving).  The same food in another brand can have lower sodium.
  • Sometimes poultry has been injected with a sodium solution. Look for terms like “broth,” “saline” or “sodium solution”.
  • Try to find low or reduced sodium salad dressings, salsas, and olives as well as sauces like ketchup and mustard.  These types of condiments are usually high in sodium
  • If you buy canned or frozen vegetables, get the kind with no added salt or sauce.

It may take a while to get used to the taste of lower sodium in your meals.  Pick a few places to start and gradually change your ingredients.  Your heart will thank you for it!

February 6, Did you know that 1 in 5 adults in Yakima have high blood pressure?

High blood pressure is a leading controllable factor to prevent heart attack, heart Failure, stroke, and  kidney failure.  If your blood pressure in greater than 140/90, you have high blood pressure and should take action.  Some things  you can do is:  lose weight, exercise regularly, cut your salt intake and consider seeing your doctor about medical management.  Remember, Virginia Mason Memorial want you to “Have a Healthy Heart!”

Read our next health tip >>

How long can Flu live on objects?

The flu virus can “live” on some surfaces such as doorknobs and tables for up to 24 hours. Routine cleaning of surfaces may reduce the spread of flu.  Pay special attention to these germ collectors:

  • Telephones.
  • Remote controls and game controllers.
  • Counters, handles and drawer pulls in the bathroom.
  • All tables, including nightstands, coffee tables and desks.
  • Computers, tablets and keyboards.
  • Stuffed animals should be washed in the laundry, or kept away from others for several days until viruses die.
  • Sheets, blankets, towels should be washed at high temperature with color-safe bleach detergent.

Remember! Everyone should clean their hands with soap and water or hand sanitizers at LEAST six times per day.

Learn more information about identifying, avoiding and managing flu here https://www.rightcareyakima.com/index.asp

Classes and Events This Week

Events for February 19 – 25
Mon
Feb 20
11:30 am Lamplight Bible Study/Support Group
North Star Lodge
Ends @
1:00
Learn how the bible can help you navigate your cancer journey
1:30 pm Scrapbooking
North Star Lodge
Ends @
3:30
Enjoy fellowship and creativity as you learn new techniques for scrapbooking, cards and decorations.  All scrapbooking materials are provided at no charge, just bring your own photos.
6:00 pm Pre-natal Yoga
Memorial’s Community Education Center
Ends @
7:00
Pre-natal Yoga helps decrease tension, improve flexibility and
strength, prepare for the birthing process, and cultivate a connection
between mother and child. No Yoga experience necessary!  If you…
6:30 pm Kohl’s Healthy for Life Exercise -Bilingual Zumba
Washington Avenue Event Center
Ends @
7:30
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
Tue
Feb 21
7:00 am Kohl’s Healthy for Life Exercise -Morning Zumba
Studio Z
Ends @
8:00
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
10:00 am Diabetes Dialog Support Group – Morning Session
Memorial Diabetes Management and Wellness
Ends @
11:00
Diabetes Dialog Support Group Classes are offered twice per month except June, July and August.  Please call to register for March and December programs. (509) 249-5243

Diabetes and My Significant…

12:00 pm Grief Recovery Workshop (5 of 8 week class)
Cottage in the Meadow
Ends @
1:00
An 8-week course centered around personal discovery and homework-style exercises designed to help you focus on grief recovery.  The group meets every Tuesday for eight (8) weeks.
This session is…
North Star Knitters
North Star Lodge
Ends @
2:00
Cast on to this active, fun-loving group of knitters (many survivors) and learn to knit, crochet and teach others. All the yarn is provided and the laughs are free. Ask your oncologist or nurse about…
12:30 pm Kohl’s Healthy for Life Exercise -Gentle Chair Fitness (age 60+)
Washington Avenue Event Center
Ends @
1:30
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
6:00 pm Kohl’s Healthy for Life Exercise -Bilingual Zumba
Washington Avenue Event Center
Ends @
7:00
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
Living With Loss, (5 of 8 week discussion course)
Cottage in the Meadow
Ends @
7:00
Coping with day-to-day life after a loss can be a struggle.  Compass Care offers bereavement support to help you adjust with the loss of a loved one.

An 8-week discussion-based course and support…

7:30 pm Kohl’s Healthy for Life Exercise -Gentle Yoga
Studio Z
Ends @
8:30
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
Wed
Feb 22
12:00 pm Breastfeeding Support
Memorial Maternal Health
Ends @
1:30
Do you ever ask?
“Will I be able to breastfeed after my baby is born”?
“Am I doing this right?”
“Is this supposed to hurt like this?”
“Is my baby getting enough to eat?”
You are not alone. All…
Cancer Support for Men, Women and Families
Wellness House
Ends @
1:00
Co-ed Support Group for cancer patients, families and caregivers
Topics may include diet, exercise, treatment side effects from chemo/
radiation and open discussion.
6:00 pm Kohl’s Healthy for Life Exercise -Bilingual Zumba
Washington Avenue Event Center
Ends @
7:00
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
6:30 pm Successful Breastfeeding
Memorial’s Community Education Center
Ends @
9:00
Before your baby arrives give yourself a head start by learning helpful breastfeeding techniques and solutions for common breastfeeding issues.

Register Online and Pay With Credit/Debit Card

7:00 pm Mr. West Valley High School Pageant
See notes for location information
Ends @
9:00
Mr. West Valley pageant will be held at the West Valley High School Auditorium. Proceeds benefit children’s healthcare programs at Memorial Hospital and Children’s Village.
7:30 pm Kohl’s Healthy for Life Exercise -Bilingual Yoga
Studio Z
Ends @
8:30
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
Thu
Feb 23
7:00 am Kohl’s Healthy for Life Exercise -Morning Zumba
Studio Z
Ends @
8:00
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
12:00 pm Sound Sleep-Sound Rest -Intro and Full Session
North Star Lodge
Ends @
2:00
A cancer diagnosis can cause anxiety, stress and sometimes
depression for patients and their caregivers. There are natural
ways to combat these side effects and it’s something anyone
can learn.
An…
12:30 pm Kohl’s Healthy for Life Exercise -Gentle Chair Fitness (age 60+)
Washington Avenue Event Center
Ends @
1:30
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
6:30 pm Cancelled-Childbirth Education 4-Week Series (Thursdays 2 of 4) Updated!
Memorial’s Community Education Center
Ends @
8:30
Class covers: what to expect during late pregnancy, labor delivery and postpartum. Learn relaxation and breathing techniques, comfort measures and discuss medication options for delivery. Please note:…
7:30 pm Kohl’s Healthy for Life Exercise -Bilingual Yoga
Studio Z
Ends @
8:30
We want you to be healthy for everything that life offers! Virginia Mason Memorial Hospital and Kohl’s Cares has teamed up to bring you Healthy For Life, a program dedicated to bring you exercise clas…
Fri
Feb 24
9:00 am Guest Speaker: Diabetes Educator (class offered at 11 am and 3 pm))
Memorial Cardiac Rehabilitation
Ends @
10:00
Guest Speaker: Diabetes Educator – A Memorial diabetes educator will review food choices, food groups, eating patterns, and outcomes that may improve your blood sugar levels. Learn how to safely manag…
11:00 am Guest Speaker: Diabetes Educator (class offered at 11 am and 3 pm))
Memorial Cardiac Rehabilitation
Ends @
12:00
Guest Speaker: Diabetes Educator – A Memorial diabetes educator will review food choices, food groups, eating patterns, and outcomes that may improve your blood sugar levels. Learn how to safely manag…
2:30 pm Solo para mamografías—rayos X de senos.
‘Ohana Mammography Center
Ends @
4:30
Cuide de lo que verdaderamente es importante – su Salud.

¿No tiene cobertura médica?
‘Ohana tiene información de programas que ayudan a cubrir el costo de este importante examen.
Llame para más…

Walk-in Clinic for Screening Mammograms
‘Ohana Mammography Center
Ends @
5:30
`Ohana, Memorials Mammography center, offers a walk-in clinic for screening mammograms, Fridays, 2:30–5:30 p.m No appointment is necessary and interpreters are available. The name of the doctor receiv…
3:00 pm Guest Speaker: Diabetes Educator (class offered at 11 am and 3 pm))
Memorial Cardiac Rehabilitation
Ends @
4:00
Guest Speaker: Diabetes Educator – A Memorial diabetes educator will review food choices, food groups, eating patterns, and outcomes that may improve your blood sugar levels. Learn how to safely manag…
Sat
Feb 25
9:00 am Childbirth Education -1 day class, Saturday
Memorial’s Community Education Center
Ends @
5:00
Class covers: what to expect during late pregnancy, labor delivery and postpartum. Learn relaxation and breathing techniques, comfort measures and discuss medication options for delivery. Please note:…

Tip: Click  to add an event to your Yahoo!, Microsoft Outlook, MSN Hotmail, Apple iCal, or Google calendar.

Upcoming Events for February 26 – March 4
Sun Feb 26 1:00 pm Childbirth Education, Sunday 2-day class (Day 2) (Memorial’s Community Education Center)
Mon Feb 27 9:00 am Weight Management (classes at 9 & 11 am and 3 pm) (Memorial Cardiac Rehabilitation)
11:00 am Weight Management (classes at 9 & 11 am and 3 pm) (Memorial Cardiac Rehabilitation)
1:30 pm Scrapbooking (North Star Lodge)
3:00 pm Weight Management (classes at 9 & 11 am and 3 pm) (Memorial Cardiac Rehabilitation)
4:00 pm Diabetes Prevention Program orientation (Memorial’s Community Education Center)
6:00 pm Pre-natal Yoga (Memorial’s Community Education Center)
6:30 pm Kohl’s Healthy for Life Exercise -Bilingual Zumba (Washington Avenue Event Center)
Valley Parents -Sunnyside support group -ON HOLD
Tue Feb 28 7:00 am Kohl’s Healthy for Life Exercise -Morning Zumba (Studio Z)
12:00 pm Grief Recovery Workshop (6 of 8 week class) (Cottage in the Meadow)
North Star Knitters (North Star Lodge)
12:30 pm Kohl’s Healthy for Life Exercise -Gentle Chair Fitness (age 60+) (Washington Avenue Event Center)
5:30 pm Varicose Vein Seminar (Yakima Vascular Associates)
6:00 pm Kohl’s Healthy for Life Exercise -Bilingual Zumba (Washington Avenue Event Center)
Living With Loss, (6 of 8 week discussion course) (Cottage in the Meadow)
7:30 pm Kohl’s Healthy for Life Exercise -Gentle Yoga (Studio Z)
Wed Mar 1 11:00 am Healing Hearts -Cardiac support group (Memorial Cardiac Rehabilitation)
12:00 pm Advanced Care Planning, 5 Wishes Seminar (Memorial Hospital Auditorium)
Breastfeeding Support (Memorial Maternal Health)
5:00 pm Diabetes Wellness -Evening Session -week 1 of 4 (Memorial Diabetes Management and Wellness)
Grupo de Apoyo de Padre a Padre en Español -Sunnyside
6:00 pm Kohl’s Healthy for Life Exercise -Bilingual Zumba (Washington Avenue Event Center)
7:30 pm Kohl’s Healthy for Life Exercise -Bilingual Yoga (Studio Z)
Thu Mar 2 7:00 am Kohl’s Healthy for Life Exercise -Morning Zumba (Studio Z)
9:00 am Diabetes Wellness Session 1 of 4 (Classes at 9 am or 1 pm) (Memorial Diabetes Management and Wellness)
12:00 pm Better Breathers Club (Memorial Cardiac Rehabilitation)
Sound Sleep-Sound Rest -Intro and Full Session (North Star Lodge)
Women Supporting Women Through Cancer (Wellness House)
12:30 pm Kohl’s Healthy for Life Exercise -Gentle Chair Fitness (age 60+) (Washington Avenue Event Center)
1:00 pm Diabetes Wellness Session 1 of 4 (Classes at 9 am or 1 pm) (Memorial Diabetes Management and Wellness)
6:30 pm Cancelled-Childbirth Education 4-Week Series (Thursdays 3 of 4) Updated! (Memorial’s Community Education Center)
7:30 pm Kohl’s Healthy for Life Exercise -Bilingual Yoga (Studio Z)
Fri Mar 3 2:30 pm Solo para mamografías—rayos X de senos. (‘Ohana Mammography Center)
Walk-in Clinic for Screening Mammograms (‘Ohana Mammography Center)

View the entire calendar online

Get control over Flu!

Flu can make you feel bad for 2 to 7 days. You may feel like you are over it one day and sick again on the next day.  It is best to stay away from others as much as possible to keep from infecting them.  How can you manage flu?

  • Rest and drink plenty of fluids.
  • Cover your nose and mouth with a tissue when you cough or sneeze and throw the tissue in the trash immediately.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
  • Clean and disinfect surfaces and objects to kill flu germs.
  • Stay home until you are better! Stay home for at least 24 hours after your fever is gone -without the use of fever-reducing medicine.

Is Flu dangerous?  Learn the signs here.  https://www.rightcareyakima.com/get-control-over-flu.asp

Health Tip of the Week

Did you know that 75 percent of the sodium we eat comes from packaged and restaurant foods?  So what can you? A well balanced healthy diet can still include amounts of sodium, the trick is to keep it in balance.  Try these tips.

  • When you are shopping for packaged or prepared foods, look at the labels and choose the product with the lowest amount of sodium (per serving).  The same food in another brand can have lower sodium.
  • Sometimes poultry has been injected with a sodium solution. Look for terms like “broth,” “saline” or “sodium solution”.
  • Try to find low or reduced sodium salad dressings, salsas, and olives as well as sauces like ketchup and mustard.  These types of condiments are usually high in sodium
  • If you buy canned or frozen vegetables, get the kind with no added salt or sauce.

It may take a while to get used to the taste of lower sodium in your meals.  Pick a few places to start and gradually change your ingredients.  Your heart will thank you for it!

View our previous heath tip »

Flu is sneaky!

Flu is sneaky!  If Flu comes to your house, do you know what to do to be prepared?  Check to see if your doctor has after-hours care or an illness hotline. Check to see if your insurance has an illness hotline and write down the number for others to use on your behalf.  Make a plan for help if you are too sick to care for others. Gather medical and prescription information for everyone in your household. Learn the difference between common flu symptoms and dangerous –emergency symptoms here. https://www.rightcareyakima.com/get-control-over-flu.asp

Great Places to be a nurse: Yakima – Eric’s Story

Find out why you should be part of the Virginia Mason Memorial team>>

A 2016 study (link) rated Washington State the best in which to be a nurse Hear why Eric is dedicated to the Yakima Valley and find out why you should consider joining the Virginia Mason Memorial team.  Part of the Virginia Mason Health System, Virginia Mason Memorial is a 226-bed acute-care, nonprofit community hospital that has served Central Washington’s Yakima valley for more than 60 years. Services also include primary and specialty care practices.